Workout of the Day "Karen" Complete for time: 150 wallballs (20/14# to 10/9') WOD Notes:  There will be a 12 minute cap on this workout and if classes are big enough, we'll use counters to…

"Awful Annie" Complete 50-40-30-20-10 reps for time of: Double unders Butterfly abmat sit ups (Games: GHD sit ups) As well as 5-4-3-2-1: Cleans (Games: 275/185#, ICA Rx: 205/135#). Time cap: 20 minutes. WOD Notes:  The…

Workout of the Day Bench Press 1-1-1-1-1-1-1 Then Max duration handstand hold WOD Notes:  If you can't hold a free standing handstand, you can go against a wall or in a wall climb position.  If…

Workout of the Day "Friendly Fran" Complete 3 rounds for time of: 21 thrusters (115/85#) 21 chest to bar pull ups There will be a 15 minute cap. WOD Notes:  Choose a thruster weight that…

Workout of the Day "Damn Diane" Complete 3 rounds for time of: 15 deadlifts (Games: 315/205#, ICA Rx: 275/185#) 15 strict handstand push ups (Games: -3.5/2.0", ICA Rx: 0") There will be a 15 minute…

Workout of the Day Front Squat 1-1-1-1-1-1-1 Then Row 1000m for time. WOD Notes:  We have 2 more events from the 2020 CrossFit Games from this weekend!  You can check out the top scores by…

Daily WOD "Nasty Nancy" Complete 5 rounds for time of: 500m run 15 overhead squats (185/125#) 15 bar-facing burpees WOD Notes: This is the fifth workout of the CrossFit Games and was completed on Saturday. …

Workout of the Day With a partner, complete for time: 100 KB swings (53/35#) 100 box jumps (24/20") 100 wallballs (20/14# to 10/9') 100 toes to bar  100 cal row WOD Notes:  The movements must…

Workout of the Day EMOM for 20 minutes of: 1 snatch Gradually increase in weight across the sets.  You do not need to increase each minute. WOD Notes:  If a full snatch (with a squat)…

Workout of the Day "Nasty Girls" Complete 3 rounds for time of: 50 air squats 7 muscle ups 10 hang power cleans (135/95#) WOD Notes:  The scale for muscle ups today will either be 7…