Workout of the Day Complete AMRAP in 20 minutes of: 100 speed step single unders 30 Russian KB swings (53/35#) 20 seated leg raises over KB WOD Notes: Today's workout incorporates two newer movements: speed…

Workout of the Day Complete 3 rounds, each for time: 40 wall balls (20/14# to 10/9') 30 box jump overs (24/20") 20 burpees Start a new round every 8 minutes. WOD Notes: Today is an…

Workout of the Day Power snatch 3-3-3-3-3-3 Then complete for time: 100 KB hang muscle snatches (53/35#) Time cap: 8 minutes WOD Notes: The power snatches can be touch-and-go or quick singles. The second portion…

Workout of the Day Complete 4 rounds for time: 500/400m row or 1000/800m bike 20 squat cleans (135/93#) Time Cap = 22 minutes WOD Notes: The squat cleans should be moderately heavy; something you could…

Workout of the Day Complete 50-40-30-20-10 reps for time of: Push-ups Freestanding handstand (seconds) Time cap: 20 minutes WOD Notes: Programming Credit: CrossFit main page on 221102.  Come on in to work on your handstands…

Workout of the Day Rack Pull Deadlift 2-2-2-2-2-2 (4" elevation) Then complete NFT: 5x3 drop broad jumps WOD Notes: For today's deadlifts, you'll elevate the bar on top of 45# or 2x25# plates. This is…

Workout of the Day With a partner, complete 2 rounds for time of: 20/16 calorie row or bike (each: at the same time) 40 Power Cleans (165/113#) 20/16 calorie row or bike (each: at the…

Workout of the Day "The Ghost" Complete 6 rounds for max reps of: 1 minute of rowing (cals) 1 minute of burpees 1 minute of double-unders 1 minute of rest WOD Notes: Programming Credit: CrossFit…

Workout of the Day Bench Press 12-10-8-6-6 (3 second eccentric) Then complete NFT: 30 barbell roll outs WOD Notes: Nothing beats a Friday bench day!! Today's bench presses call for a 3 second eccentric phase…

Workout of the Day “The Firebird” Complete 5 rounds for time of: 800m run 5 ring muscle ups 10 hang power cleans (155/103#) 20 wallballs (20/14# to 10/9′) 30 double unders “The Firebird Express” Complete…