Complete 4 rounds of 1 minute at each station for max reps of: box jumps (24/20") DB snatch (50/35#) wallballs (20/14# to 10/9') shuttle runs Rest 1 minute after each round.

Deadlift 4x8 (70% 1RM) Then complete NFT 50 banded good mornings 50 evil wheels WOD Notes:  The deadlifts today are designed to be a lot of hard work.  Try to find a single weight at…

Complete 2 rounds for time of: 150 double unders 50 thrusters (45/35#) 25 pull ups WOD Notes:  Try to move fast on this lung burner!  The scale for double unders will be 2x or 3x…

AMRAP in 15 minutes of: 3 hang power cleans (185/115#) 10 toes to bar 20 wallballs (20/14# to 10/9') Community Notes: Happy birthday Elissa!

Front Squats 3x8 (70%)  Then Row 750m for time Community Notes: United Mettle is running a Games promo, offering 15% off knee sleeves and 20% off all King Kong bags (discount codes KNEEME15 and KINGME20, respectively). Click…

Complete 16 rounds for time (partner interval style) of: 8 DB thrusters (50/35#) 30 double unders WOD Notes:  Partner interval means that one athlete will complete a full round of this workout while the other…

"Strict Nicole" AMRAP in 20 minutes of: 400m run Max reps strict pull up WOD Notes: "Nicole" is one of the original CrossFit benchmarks, but today we're doing it with strict pull ups. Every time…

Hang Muscle Snatch 1-1-1-1 Hang Power Snatch 1-1-1-1 Hang Snatch 1-1-1-1 WOD Notes:  Anyone that would prefer to work cleans will build to a 3 rep max hang power clean, then a 3 rep max…

“31Heroes – Workout to Remember” In teams of 4, complete as many reps as possible in 31 minutes of: 200m sandbag run Thrusters Rope climbs Box jumps Event Details: Hooray!!!! The best day of the…

“Carver” Complete for time: 7 wall climbs 27 deadlifts (205/125#) 20 pistols 13 power cleans (205/125#) 7 muscle ups 27 wallballs (20/14# to 10/9′) 20 box jumps (24/20″) 13 strict pull ups WOD Notes:  This…