Workout of the Day With a partner, one person working at a time, complete for time: 200 double unders 100 KB swings (53/35#) 75 sit ups 50 pull ups 75 sit ups 100 KB swings…

Workout of the Day Part 1: Complete a heavy 400m sled drag* * Men use somewhere between 120 and 200#, women between 70 and 150#. Part 2: Find a 1 rep max Turkish get up…

Workout of the Day Back Squat 6x3 (85%) Then complete NFT: 30 weighted box jumps (20/16") WOD Notes: The intent for squatting today is to stay at 1 weight for all 6 sets.  It should…

Workout of the Day "Kalsu" Complete for time: 100 thrusters (135/93#) Complete 5 burpees at the start of each minute. Time Cap = 30 minutes. WOD Notes:  Kalsu is an infamous CrossFit benchmark!  It is…

Workout of the Day Complete 3 rounds for time of: 1000/800m row 800m run WOD Notes:  This is a fantastic day to work on your endurance and conditioning!  Open up at about 75% intensity and…

Workout of the Day Deadlift 4-4-4-4-4 Then complete 4 rounds NFT of: 30 lateral banded steps (one side) 15 banded air squats WOD Notes:  For the remainder of the power lifting cycle, you can choose…

Workout of the Day Complete 20 rounds for time of: 1 power clean (225/145#) 5 toes to bar Time Cap: 20 minutes WOD Notes: The power cleans should be heavy! The weight you choose may…

Workout of the Day Complete 6 rounds, each for time of: 10 strict HSPU 300/250m row Start a new round every 4 minutes. WOD Notes:  Choose a handstand push up rep scheme/scale that will take…

Workout of the Day Bench Press 4-4-4-4-4 Then complete 3 rounds of 45 seconds on, 15 seconds off of: Shoulder presses (50% 4RM bench press) Alternating toe touches WOD Notes:  The goal today is to…

Workout of the Day Complete for time: 800m run Then 8 rounds of: 12 DB hang power clean to press (50/35#, 6R/6L) 3 bar muscle ups Then  800m run Time cap to start final run…