Workout of the Day Complete 5 rounds for time of: 24/18 cal row or bike 20 bench press (115/73#, NTE 60% 1RM) Time cap = 20 minutes WOD Notes: Go for a moderate pace…

Workout of the Day Front squat 8-8-6-6-4-4 Then complete 3 rounds NFT of: 20 banded kneeling front squats (45/33#) 20 hollow rocks WOD Notes: There's nothing like high rep front squats to challenge your core…

Workout of the Day AMRAP in 12 minutes of: 24 dumbbell snatches (50/35#) 6 burpee pull ups Cash out: Find your max consecutive double unders. WOD Notes: Programming Credit: CrossFit mainpage on Jan 17, 2023.…

Workout of the Day With a partner, complete 3 rounds for time of: 80/60 cal row 80 wall balls (20/14# to 10/9') Time Cap: 30 minutes WOD Notes: Work with a partner to tackle this…

Workout of the Day Hang Power Snatch 2-2-2-2-2-2 Then AMRAP in 5 minutes of: 3 wall walks 3 power snatches (using ending weight for part 1) WOD Notes: Today we'll be working on the most…

Workout of the Day "Open 21.3" Complete for time: 15 front squats (95/63#) 30 toes to bar 15 thrusters (95/63#) Rest 1 minute 15 front squats (95/63#) 30 chest to bar pull ups 15 thrusters…

Workout of the Day EMOM for 30 minutes of: First minute: 10 weighted box step ups (1x50/35# KB or DB) Second minute: 10/8 calorie bike or row Third minute: 10 PVC overhead sit ups WOD…

Workout of the Day Deadlift 8x1 (90% 1RM), 3 second negative.   Complete a 30 second dead hang immediately after each set. Then complete 3 sets of 15R/15L one-arm suitcase deadlifts (KB or DB) as heavy…

Workout of the Day Complete AMRAP in 18 minutes of an ascending ladder by 2's of: Handstand push ups Box jump overs (24/20") WOD Notes: Round 1 of this workout is 2 HSPU and 2…

Workout of the Day 2023 Nutrition Challenge Performance Test: Row 500/400m (or bike 1000/800m) 15 bar-over burpees 15 clean & jerks (135/93#) 15 bar-over burpees Row 500/400m (or bike 1000/800m) WOD Notes: Today kicks off…