Workout of the Day Complete for time: 10 burpee box jumps overs 10 overhead squats  10 burpee box jumps overs 20 front squats 10 burpee box jumps overs  30 back squats  10 burpee box jumps…

Workout of the Day Complete AMRAP in 18 minutes of: 200m run 10 pull ups 15 kettlebell swings (53/35#) WOD Notes: You'll get out of this what you put into it! If you're showing up…

Workout of the Day Bench press 10x2 (80% 1RM) Then complete 5 sets of max reps at: Band resisted push ups WOD Notes: Pick a weight around 80% of your 1RM and stay there for…

Workout of the Day Complete for time: 10 clean & jerks (75-80% 1RM) 30 toes to bars 100/80 calories (row or bike) 30 toes to bar 10 clean & jerks Time cap= 20 minutes WOD…

Workout of the Day Partner Interval AMRAP in 20 minutes of: 12 alternating DB power snatch (50/35#) 24 lateral plyo skier hops (20/16") 36 plate twists (25/15#, 18R/18L) WOD Notes: Each partner will complete 1…

Workout of the Day Back squat 10x2 (80% 1RM) Then 3 rounds of: 20 banded box step ups (10R/10L, 20/16") 20 good mornings (30% 1RM) WOD Notes: Pick a weight around 80% of your 1RM…

Workout of the Day Complete 4 rounds for time of: 18 deadlifts (115/73#) 12 hang power cleans (115/73#) 9 push jerks (115/73#) 400m run Time cap: 20 minutes WOD Notes:  Programming Credit: CrossFit mainpage Oct…

Workout of the Day AMRAP in 30 minutes of: 500/400m row or 1000/800m bike 3 rounds of strict Cindy (Note: 1 round of strict Cindy is 5 strict pull ups, 10 push ups, 15 squats)…

Workout of the Day Overhead squat 6-6-6-10 (sub: front squat) Then, complete 3 rounds NFT of: 10 KB/DB windmills (5R/5L) 20 plank KB/DB pull throughs (10R/10L) WOD Notes: Plan on the 10 rep being the…

Workout of the Day Complete 21-18-15-12-9 reps for time of: Thrusters (95/63#) Complete 50 double unders before each round. Time cap: 15 minutes WOD Notes: This workout is meant to be short and intense! Each…