Workout of the Day Bench Press 4-4-4-4-4-4 Then with a partner complete 4 rounds not for time of: 20 med ball sit ups 10 right-arm rotational chest pass 10 left-arm rotational chest pass WOD Notes:…

Workout of the Day Complete 4 rounds, each for time, of: 30 alternating one-arm dumbbell snatches (50/35#) 400m run 10 strict pull ups Start a new round every 7 minutes. WOD Notes: Aim to finish…

Workout of the Day On a 20 minute clock, complete: 1000/800m row (or 2x bike) Then as many rounds as possible in the remaining time of: 10 ring dips 20 alternating single-leg squats (10R/10L) 40…

  Workout of the Day Clean & jerk 1-1-1-1-1-1-1   Then complete 400m farmer's carry NFT. WOD Notes: Today we'll work on clean & jerk technique! You can build to a heavy single or stay…

Workout of the Day EMOM for 15 minutes: 10 wall balls (20/14# to 10/9') 20 double unders WOD Notes: If at any point you can't complete the movements within the minute, the workout turns into…

Workout of the Day AMRAP in 15 minutes of an ascending ladder by 3's: Deadlifts (155/103#) Handstand push ups WOD Notes: The deadlift weight should be relatively light (NTE 45% 1RM). If you know high…

Workout of the Day Back squat 3-3-2-2-1-1-1 Then 3 complete rounds NFT of: 20 alternating step back lunges (~30% 1RM) 20 second superman hold WOD Notes:  Today is an opportunity to work up to a…

Workout of the Day "Triple 2's" Complete for time: 2000m row 200 double unders 2000m run Time Cap = 32 minutes WOD Notes: This is an adaptation of a workout from the 2014 CrossFit Games,…

Workout of the Day With a partner, complete AMRAP in 20 minutes of: 50 box jumps (24/20") 40 burpees 30 toes to bar WOD Notes: Work does not need to be divided evenly; strategize with…

Workout of the Day Hang power clean 3-3-3-3-3-3 Then complete E2MOM for 10 minutes (5 rounds): 250/200m row or 500/400m bike (sprint!) WOD Notes:  Today's cleans can come from a high hang or low hang…