Workout of the Day Every 2 minutes for 20 minutes, complete: 1 hang squat snatch WOD Notes:  The goal today is to gradually increase in weight over the 10 sets.  You do not need to…

Workout of the Day "Hollywood" Complete for time: 2000m run 22 wall balls (30/20# to 10/9') 22 ring muscle ups 22 wall balls (30/20# to 10/9') 22 power cleans (185/123#) 22 wall balls (30/20# to…

Workout of the Day Complete max reps in 3 minutes, then 2 minutes, then 1 minute at each station, with a 1 minute rest/transition after each movement: Rope climb Box jumps (24/20") Devil's press (2x50/35#)…

Workout of the Day Complete 9 rounds for time: 3 wall walks 9 thrusters (95/63#) Time cap = 18 minutes WOD Notes: This is meant to be an an "Open" style workout. In other words,…

Workout of the Day Deadlift 10-10-10-10 Then complete 4 rounds NFT of: 10 banded, strict, wide-grip pull ups with a 3-second negative WOD Notes: The deadlifts today are programmed to be conventional, but you can…

Workout of the Day Complete for time: 10k bike or 5k row Then complete 4 rounds NFT of: 15R/15L standing oblique crunches (50/35# KB) WOD Notes: Programming Credit: CrossFit main page Nov 30, 2022. If…

Workout of the Day With a partner, one person working at a time, complete AMRAP in 20 minutes of: 100 double unders 40 alternating DB snatch (50/35#) 20 pull ups WOD Notes: You'll tackle this…

Workout of the Day Bench press 3-3-3-3-3-3 Then EOMOM for 8 minutes: 6 push-ups with 9 second down & 1 second up WOD Notes: Today we're working up to a heavy 3 rep bench press.…

  Workout of the Day Complete for time: 30 burpees WOD Notes:  This is an at-home workout since the gym is closed today!  Thirty burpees for time is a classic CrossFit benchmark to test sprint…

Workout of the Day "DT" Complete 5 rounds for time of: 12 deadlifts (155/103#) 9 hang power cleans (155/103#) 6 jerks (155/103#) Time cap = 12 minutes WOD Notes: For those who have never done…