Workout of the Day Front squat 5x5 (75-80%) Then complete 3 sets of: 16 front-rack Bulgarian split squats (8R/8L) at 30% 1RM WOD Notes: Today's front squats are intended to be performed "across," meaning you…

Workout of the Day Complete for time: 120 double-unders 5 clean & jerks (155/103#) 90 double unders 10 clean & jerks (155/103#) 60 double unders 15 clean & jerks (155/103#) 30 double unders 20 clean…

Workout of the Day On a 20 minute clock, complete: 1 mile run Then AMRAP in remaining time of: 5 strict handstand push ups 10 one-legged squats 15 med ball sit ups (20/14#) WOD Notes:…

Workout of the Day Deadlift 5-5-5-3-3-3-1-1-1 Then complete NFT: 30 barbell roll-outs WOD Notes: Today you'll have the opportunity to work up to a heavy 1 rep deadlift. Start your first set of 5 around…

Workout of the Day Complete for time: 1000/800m row (or 2000/1600m bike) Immediately into 5 rounds of: 15 pull-ups 7 push jerks (135/83#) Time cap: 20 minutes WOD Notes: Programming credit: modified from CrossFit main…

Workout of the Day Complete for time: 400m run 50 wall balls (20/14# to 10/9') 400m run 50 toes to bar 400m run 50 wall balls (20/14# to 10/9') Time cap: 20 minutes WOD Notes:…

Workout of the Day Bench press 2-2-2-2-2-2 Then complete 3 sets of: 8 deficit ring rows (3s up, 1s hold, 3 sec down) immediately into: 8 deficit push ups (3s down, 1s hold, 3s up)…

Workout of the Day Partner interval AMRAP in 24 minutes of: 8 dumbbell thrusters (2x50/35#) 20-yd walking lunge (2x50/35#) 8 tall box jumps (30/24") WOD Notes: Partners will take turns, each performing 1 complete round…

Workout of the Day Complete 7 rounds for time of: 200m run 10 hang power cleans (135/93#) 5 ring muscle ups Time cap: 20 min WOD Notes: Pick a hang power clean weight that allows…

Workout of the Day Shoulder press 1-1-1-1-1 Push press 1-1-1-1-1 Push jerk 1-1-1-1-1 Cash out: 100 handstand shoulder taps WOD Notes: On a 24 minute clock, find a heavy 1 rep of each lift: shoulder…