Workout of the Day Every 5 minutes for 25 minutes, complete for time: 500/400m row 15 hang power snatches (115/73#) WOD Notes:  Choose a weight that will allow you to complete each round in 1…

“Body Armor” aka “Murph” Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Rx = 20/10 weight vest History of Murph: “Murph” is a CrossFit Hero WOD…

Workout of the Day Bench Press 8x1 (~ 2RM from last week) Then complete 3 rounds NFT of: 20 one-arm DB bench presses (10R/10L) 20 hollow rocks WOD Notes:  All 8 sets of bench should…

  Workout of the Day Complete for time: 50/35 cal row Then 21-15-9 reps of: Hang power cleans (135/93#) Handstand push ups Then: 50/35 cal row Time Cap = 20 minutes. WOD Notes:  The row…

Workout of the Day Complete 40-30-20-10 reps for time of: Slam balls (30/20#) Box jumps (24/20") KB swings (53/35#) Time Cap = 20 minutes. WOD Notes:  Choose movements and scales that will let you complete…

Workout of the Day Back Squat 8x1 (90% 1rm OR ~your 2 rep max from last week) Then NFT 20 seated box jumps  WOD Notes:  The goal of a seated box jump is to work on…

Workout of the Day EMOM for 30 minutes of: First minute: 15 burpees Second minute: 20 DB shoulder to overhead (50/35#, 10R/10L) Third minute: 40 Russian twists (25/15#, 20R/20L) WOD Notes:  Choose a burpee number…

Workout of the Day Complete for time: 400m run 30 back squats (155/105#) 400m run 20 front squats (155/105#) 400m run 10 overhead squats (155/105#) 400m run Time Cap = 20 minutes to get out…

Workout of the Day Deadlift 2-2-2-2-2-2 Then complete 4x5 power cleans (40% 2RM deadlift) WOD Notes:  Once again, choose the form of deadlift you plan to use during the power meet coming up in June. …

Workout of the Day AMRAP in 16 minutes of: 40 double unders 12 thrusters (95/63#) 12 chest to bar pull ups WOD Notes:  Choose a weight for the thrusters that will allow you to get…