Workout of the Day AMRAP in 20 minutes of:  5 ring muscle ups 50 double unders WOD Notes:  This is a great day to work some double under and muscle up technique!  Plan on the…

Workout of the Day Shoulder Press 1-1-1-1-1-1-1 Then complete NFT: 50 Arnold presses (25R/25L) WOD Notes:  Choose a DB for Arnold presses that will let you complete sets of 5 to 10 at a time.

Workout of the Day Complete 5 rounds, each for time of: 12 burpee box jump overs (24/20") 3 squat cleans (225/143#) Start a new round every 4 minutes. WOD Notes:  The cleans should be heavy…

Workout of the Day AMRAP in 14 minutes of: 16/12 cal row 10 strict handstand push ups WOD Notes:  The goal today for HSPU is to cultivate brute strength!  Scales will include A-frame push ups,…

Workout of the Day Front Squat 1-1-1-1-1-1-1 Then complete 3 rounds NFT of: 20 stepdown squats (10R/10L) 30 banded clamshells (15R/15L) WOD Notes:  Choose a box for the stepdown squats that ideally lets you hit…

Workout of the Day Partner interval AMRAP in 20 minutes of: 15 box jumps (24/20") 10 DB thrusters (2x40/25#) 10 toes to bar WOD Notes:  For this workout, partner 1 will complete a full round…

Workout of the Day "Triple 2's" Complete for time: 2000m row 200 double unders 2000m run Time Cap = 35 minutes. WOD Notes:  This is an adaptation of a workout for the 2014 CrossFit Games! …

Workout of the Day High hang squat snatch 5x1 (50% 1RM) Then  Squat Snatch 1-1-1-1-1-1-1 WOD Notes:  For anyone who doesn't feel stable in a full snatch, power snatches or cleans are options for today!

Workout of the Day "The 300" Complete for time: 25 pull ups 50 deadlifts (135/93#) 50 push ups 50 box jumps (24/20") 50 floor wipers 50 one-arm KB/DB clean and jerks (25R/25L) 25 pull ups…

Workout of  the Day Complete the following on a continuously running clock: Starting minutes 0/6/12/18: 400m sprint Starting minutes 3/9/15/21:  max rope climbs in 2 minutes WOD Notes:  Run as fast as you can!!! Community…