Workout of the Day "Fran" Complete 21-15-9 reps for time of: Thrusters (95/63#) Pull ups WOD Notes:  Fran is one of the shorter (and perhaps more intense) benchmarks in CrossFit!  Choose a weight that allows…

Workout of the Day Power Snatch 2-2-2-2-2 Then complete 3 rounds NFT of: 10 Russian KB swings (heavy) 10 yd handstand walk WOD Notes:  Today is designed to be a touch and go power snatch…

Workout of the Day Complete for time: 50 lateral hurdle hops (25R/25L) 50 KB deadlifts (53/35#) 50 toes through rings 50 reverse KB lunges (25R/25L, 53/35#) 50 push ups 50 KB swings (53/35#) WOD Notes: …

Workout of the Day "Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') WOD Notes:  This is a benchmark WOD, and it’s a long one! The…

Workout of the Day Deadlift 3-3-3-3-3 Then  250m farmer carry (AHAP) WOD Notes: Today we'll gradually work to a heavy triple deadlift. Focus on slow, beautiful movement and keeping the bar close to your shins…

Workout of the Day Complete 2 rounds for time of: 800m run 15 ring muscle ups 15 cleans (155/103#) Time Cap = 25 minutes. WOD Notes:  The muscle ups should ideally take between 3 and…

Workout of the Day Partner Interval AMRAP in 20 minutes of:  20 slam balls (30/20#) 10 power snatches (75/55#) WOD Notes:  In this workout, one partner will complete a full round while the other rests…

Workout of the Day Bench Press 3-3-3-3-3 Then complete alternating EMOM for 8 minutes: 5 weighted ring dips 10 second L-sit ring hold  Max consecutive bench press (50% 3RM) WOD Notes: Start your bench press…

Workout of the Day Complete 3 rounds for time of: 500/400m row 21 wallballs (20/14# to 10/9') 15 deadlifts (225/153#) 9 box jumps (30/24") Time Cap = 21 minutes. WOD Notes:  Choose a deadlift weight…

Workout of the Day "Angie" Complete for time: 100 pull ups 100 push ups 100 sit ups 100 squats Time Cap = 25 minutes. WOD Notes:  This is a benchmark mark, and one of the…