Workout of the Day "Fran" Complete 21-15-9 reps for time of: Thrusters (95/63#) Pull-ups Rest 1 minute, then in the remainder of 15 minutes complete AMRAP of: 9 thrusters 9 pull-ups WOD Notes: Fran is…

Workout of the Day With a partner, complete 16 rounds (8 each) for time of: 10 KB sumo deadlift high pulls (53/35#) 10 KB reverse lunges (53/35#, 5R/5L) 10 single-arm KB push presses (53/35#, 5R/5L)…

Workout of the Day Overhead squat 1-15-1-10-1-5-1 Then complete 3 sets of: Max slam balls in 30 seconds Rest approximately 90 seconds between efforts. Record highest round. WOD Notes: This workout can be modified to…

Workout of the Day Complete AMRAP in 18 minutes of: 10 push ups 15 wall balls (20/14# to 10/9') 20 ab-mat sit-ups 25 air squats WOD Notes: A good ole turn-your-head-off-and-work metcon! Pick modifications that…

Workout of the Day Complete 4 rounds for time of: 400m run 5 power cleans (AHAP) Time cap: 18 minutes WOD Notes: Go heavy on the power cleans! AHAP = As Heavy As Possible. For…

Workout of the Day Sumo deadlift 1-1-1-1-1-1-1 Then complete 15-12-9 reps NFT of: Single-arm bent-over dumbbell rows (per side) Single-arm suitcase deadlifts (per side) Banded wide-grip strict pull-ups WOD Notes: If you're feeling good, today's…

Workout of the Day Complete 6 rounds, each for time: 10* toes to bar 20* kettlebell swings (53/35#) 30* double unders Start a new round every 4 minutes. *If you complete the round in less…

Workout of the Day Complete AMRAP in 20 minutes of: 25 burpees 15 back squats (50% 1RM) WOD Notes:  Programming Credit: Slightly modified from CrossFit main page on Feb 6, 2023: "This long couplet will…

Workout of the Day Shoulder press 10-8-6-4-2-2-2 Then alternating Tabata for 16 rounds (8 minutes): Handstand hold Hollow tuck ups WOD Notes: If you know your 1RM shoulder press, start your set of 10 around…

Workout of the Day With a partner complete 3 rounds for time: 50/40 cal row 6 rope climbs 50/40 cal bike 6 rope climbs Time cap: 30 minutes WOD Notes: In this workout, one partner…