Workout of the Day AMRAP in 15 minutes of: 5 deadlifts (255/163#, NTE 70%) 10 weighted box step ups (1x50/35# DB, KB, or wreckbag) 15 sit ups WOD Notes: Choose a deadlift weight that will…

Workout of the Day Complete 4 rounds, each for time, of: 40/30 cal bike or row 10 power snatches (135/93#) Start a new round every 6 minutes. WOD Notes: Work with your neighbor to decide…

Workout of the Day Front Squat 2-2-2-2-2-2 Then, complete for time: 75 medicine ball cleans WOD Notes:  Start the first set of front squats at around 70% of your 1RM and end around 90-95%. Shoot…

Workout of the Day Complete for time: 3-minute handstand hold 600m run 50m handstand walk 600m run 30 handstand push ups WOD Notes: Today's WOD is modified from the CrossFit mainpage on 9/11/22. We'll be…

Workout of the Day "Nasty Girls" Complete 3 rounds for time of: 50 air squats 7 ring muscle ups 10 hang power cleans (135/93#) WOD Notes: This is a CrossFit benchmark WOD, last performed at…

Workout of the Day Deadlift (sumo or conventional) 3-3-3-3-3-3 Then with a partner complete: 400m sled drag (~50% 3RM deadlift) WOD Notes: For the sled drag, find someone who deadlifts around the same weight as…

Workout of the Day Complete 50-40-30-20-10 reps for time of: Traditional KB swings (53/35#) Ab-mat sit ups Double unders WOD Notes: This is CrossFit's benchmark WOD "Annie" with kettlebell swings added for some extra fun!…

Workout of the Day Teams of 3 complete for time: Run 10k One athlete running at a time. Time cap: 40 minutes WOD Notes: The 10k will be completed as 25x400m. 40 minutes is an…

Workout of the Day Bench Press 2-2-2-2-2-2 Then 4 sets NFT of: 20 one-arm DB bench press (10R/10L) 15 weighted bench dips WOD Notes: For the cash out, choose the heaviest dumbbell with which you…

Workout of the Day Complete 27-21-15-9 reps for time: Calories (athlete's choice: bike or row) Burpee box jump overs (24/20") Time cap: 20 minutes WOD Notes: Men and women have the same calories today! If…