Workout of the Day Complete AMRAP in 18 minutes of: 21 wall balls (20/14# to 10/9') 15 toes-to-bar 9 handstand push-ups WOD Notes: Aim for even splits today (i.e., make each round the same length).…

Workout of the Day Complete 5 rounds for time of: 3 rope climbs 10 devil's presses (2x50/35#) Time cap: 20 minutes WOD Notes: This workout doesn't have a ton of reps, but each rep will…

Workout of the Day Bench press 5x5 (75-80%) Then complete 3 sets NFT of: 10 bent-over rows (75% of today's weight) 20 floor wipers (10R/10L) WOD Notes: The bench presses are intended to be performed…

Workout of the Day With a partner, one person working at a time, complete an AMRAP in 24 minutes of: 400m run 400m row 200 double unders WOD Notes: Divide the work any way you…

Workout of the Day Take 12 minutes to find your heaviest DB split snatch (each arm). Then "Final Positions" Complete for time: 20 bar muscle ups 30 dumbbell squat snatches (70/50#) WOD Notes: Today we…

Workout of the Day Take 10 sets to build to a heavy single of the following complex: 1 power clean + 1 hang power clean + 1 split jerk WOD Notes: Programming Credit: CrossFit main…

Workout of the Day Complete each round for time of: At the 0 minute mark on the clock, begin round 1: 50/40 cal bike or row 50 kettlebell swings (53/35#) At the 9 minute mark…

Workout of the Day "Nancy" Complete 5 rounds for time of: 400m run 15 overhead squats (95/63#) Time cap: 20 minutes WOD Notes: This is a benchmark WOD that we complete once/year. You don’t want…

Workout of the Day Back squat 1-1-1-1-1-1-1 Then complete: 5 x 12 banded Russian kettlebell swings (as heavy as possible) WOD Notes: Today you'll have a chance to set a new 1 rep max back…

Workout of the Day Complete AMRAP in 15 minutes of: 3 power cleans (185/133#, NTE 85% 1RM) 6 toes-to-bar 9 box jump overs (24/20") WOD Notes: The power cleans are heavy today! Most athletes will…