Workout of the Day Complete 3 rounds for time of: 500/400m row 21 hang power snatches (75/53#) WOD Notes: Choose a hang power snatch weight that will allow you to complete each round in 1…

Workout of the Day Sumo Deadlift 2x8 (65%), 2x5 (75%), 2x3 (85%) Then complete an alternating Tabata of: Bent over rows (95/63#) Back squats (95/63#) WOD Notes:  This is going to be one heck of…

Workout of the Day Complete 4 rounds for time of: 400m run 30 wallballs (20/14# to 10/9') 30 kettlebell swings (53/35#) Time Cap = 25 minutes. WOD Notes:  It's a great day for running! Choose…

Workout of the Day AMRAP in 20 minutes of:  5 ring muscle ups 50 double unders WOD Notes:  This is a great day to work some double under and muscle up technique!  Plan on the…

Workout of the Day Shoulder Press 1-1-1-1-1-1-1 Then complete NFT: 50 Arnold presses (25R/25L) WOD Notes:  Choose a DB for Arnold presses that will let you complete sets of 5 to 10 at a time.

Workout of the Day Complete 5 rounds, each for time of: 12 burpee box jump overs (24/20") 3 squat cleans (225/143#) Start a new round every 4 minutes. WOD Notes:  The cleans should be heavy…

Workout of the Day AMRAP in 14 minutes of: 16/12 cal row 10 strict handstand push ups WOD Notes:  The goal today for HSPU is to cultivate brute strength!  Scales will include A-frame push ups,…

Workout of the Day Front Squat 1-1-1-1-1-1-1 Then complete 3 rounds NFT of: 20 stepdown squats (10R/10L) 30 banded clamshells (15R/15L) WOD Notes:  Choose a box for the stepdown squats that ideally lets you hit…

Workout of the Day Partner interval AMRAP in 20 minutes of: 15 box jumps (24/20") 10 DB thrusters (2x40/25#) 10 toes to bar WOD Notes:  For this workout, partner 1 will complete a full round…

Workout of the Day "Triple 2's" Complete for time: 2000m row 200 double unders 2000m run Time Cap = 35 minutes. WOD Notes:  This is an adaptation of a workout for the 2014 CrossFit Games! …