Workout of the Day Complete 1 up to 10 back to 1 reps for time of: Toes to bar Complete 20 DU before each set. Time cap: 20 minutes WOD Notes: This rep scheme is…

Workout of the Day EMOM for 10 minutes of: First minute: 2 rope climbs Second minute: 8 box jumps (30/24") Then "Karen"  Complete for time: 150 wall balls (20/14# to 10/9') Time Cap: 15 minutes.…

Workout of the Day Take 8 minutes to build to a heavy single of: Turkish get up (Right and Left) Then shoulder press 3-3-3-3-3-3 Then complete 1 set for max reps of: Shoulder press (50%…

Workout of the Day Complete 6 rounds for max reps of 30 seconds on, 30 seconds off at each of the following stations: Row Shuttle runs Bike erg Burpees WOD Notes:  Complete all 6 intervals…

Workout of the Day "Gwen" Clean & Jerk 15-12-9 reps for max weight. WOD Notes: Gwen is a CrossFit benchmark workout. Your goal is to find the heaviest weight you can hold on to for…

Workout of the Day Front squat 3-3-3-3-3-3 Then take 10 minutes to practice pistol progressions. WOD Notes: For the front squats, plan on starting around 70% and ending around 90% of your 1 rep max.…

Workout of the Day Complete 5 rounds, each for time: 250m run 15 pull ups (strict or traditional kip, no butterfly) Start a new round every 4 minutes. WOD Notes: Today's pull ups are intended…

  Workout of the Day On a 16 minute clock, complete: Max calories on the bike in 4 minutes In the remaining 12 minutes, complete an AMRAP of: 15 back squats (135/93#) 5 wall walks…

Workout of the Day Deadlift 8x5 (75%) - athlete's choice sumo or conventional Then complete 4 rounds NFT of: 10 weighted box step ups (5R/5L) 20 hollow rocks WOD Notes: Over the next several weeks…

Workout of the Day Complete 10 rounds for time of: 1 squat snatch (AHAP) 3 ring muscle ups 12 box jumps (24/20") Time cap = 20 minutes WOD Notes: Today's workout is highly technical, with…