Workout of the Day EMOM for 8 minutes of: Bar muscle ups (1, 2 or 3 reps) Then complete: 5x400m run. Start a new run every 4 minutes. WOD Notes:  The scale for bar muscle…

Workout of the Day “2020 Fall Nutrition Performance Test” Complete max consecutive strict pull ups Rest approx. 5 minutes, then: “Open 15.5” Complete 27-21-15-9 reps for time of: Row (calories) Thrusters (95/65#) Time cap =…

  Workout of the Day Shoulder Press 5x8 (65% 1RM) Then complete 3 rounds NFT of: 10 KB/DB windmills (5R/5L) 5 skin the cats WOD Notes:  Try to complete each set of shoulder presses without…

Workout of the Day Complete 5 rounds of 1 minute at each station: Hang power clean (135/95#) Double unders Plank hold Rest WOD Notes: You'll have 2 scores: total number of HPC and total number…

Workout of the Day Complete 30-20-10 reps for time of: Toes to bar Front rack reverse lunges in place (95/65#) WOD Notes:  This is designed to be a relatively fast workout. The first set of…

Workout of the Day Complete for time: 20 burpee box jumps (24/20") 40/30 calorie row 60 sit ups 80 wallballs (20/14# to 10/9') 100 KB swings (53/35#) Time Cap: 20 minutes WOD Notes: Today's chipper…

Workout of the Day "CrossFit Total" Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 Rx = wear a costume WOD Notes:  This is an annual benchmark and an opportunity to cross off some 2020 goals!…

Workout of the Day Complete 8 rounds for time of: 5 power snatches (115/75#) 5 overhead squats (115/75#) 40 double unders Time Cap = 16 minutes WOD Notes:  The intent today is to complete the…

Workout of the Day "Reload" (2020 Games) - ICA version Complete for time: 1500/1200m row  Then immediately into 3 rounds of: 10 bar muscle ups 7 push jerks (185/115#) Time Cap = 20 minutes WOD…

Workout of the Day Deadlift 8x4 (70% 1RM) Then Complete 3 rounds NFT: 30 Jane Fondas (15R/15L) 10 barbell glute bridges (40% 1RM deadlift) WOD Notes:  It's volume deadlift day! We'll be lifting on a…