Workout of the Day On a 3-minute clock complete: 400m run Max reps box jumps (24/20") Rest 2 minutes On a 3-minute clock complete: 400m run Max reps med ball sit ups Rest 2 minutes…

Workout of the Day AMRAP in 15 minutes of: 8 left-arm dumbbell power snatches (50/35#) 4 left-arm dumbbell overhead squats 8 right-arm dumbbell power snatches 4 right-arm dumbbell overhead squats 12/8 calorie bike or row…

Workout of the Day Thruster 1-1-1-1-1-1-1 Then complete 50 reps NFT of "2-fer-1" wall balls WOD Notes: Thrusters can come from the floor or the rack, but be sure to record which variation you did…

Workout of the Day Complete 6 rounds for time: 250-m run 15 hang power snatches (75/55#) Time cap: 18 minutes WOD Notes: Keep the intensity up by picking a hang power snatch weight that lets…

Workout of the Day "Chelsea" EMOM for 30 minutes: 5 pull-ups 10 push-ups 15 squats If you fall behind the clock, complete an AMRAP in the remaining time. WOD Notes: This is a CrossFit benchmark…

Workout of the Day Sumo deadlift 5-5-5-5-5 Then complete 3x20 weighted step ups (10/leg) as heavy as reasonable WOD Notes: Increase weight each set on the sumo deadlifts, starting around 60-65% and ending around 80-85%.…

Workout of the Day Complete AMRAP in 5 minutes of: 25 double unders 5 power cleans (135/93#) Rest 2 minutes Complete AMRAP in 4 minutes of: 20 DU 4 power cleans Rest 2 minutes Complete…

Workout of the Day Complete 3 rounds for time of: 500/400m row (or 1000/800m bike) 21 burpees 400m run Time cap: 20 minutes WOD Notes: This workout shows up routinely on the CrossFit main page,…

Workout of the Day Take 5 attempts building to a heavy set of the following complex: 3 shoulder presses + 3 push presses + 3 push jerks Then complete for time: 30 devils press (2x50/35#)…

Workout of the Day Complete 7 rounds for time of: 5 ring muscle ups 7 deadlifts (275/183#, NTE 70%) 9 box jumps (30/24") Time cap: 22 minutes WOD Notes: Today's workout is heavy and high…