Workout of the Day Complete 10 rounds for time of: 5 back squats (60% 1RM) 35 double unders Time cap: 20 minutes WOD Notes: The weight you choose for back squats should be heavy but…

Workout of the Day Push Press 3-3-3-3-3-3 Then complete NFT: 30 strict toes-to-bar WOD Notes: Today's push presses should start around 70% of your 1RM and end around 85-90%. For the cash out work, if…

Workout of the Day Complete 1 minute at each station: Bike (calories) Kettlebell swing (53/35#) Burpees Row (calories) 10 yd shuttle run Rest 1 minute and repeat for 3 rounds. Score = total reps WOD…

  Workout of the Day "Diane" Complete 21-15-9 reps for time of: Deadlifts (225/153#) Handstand push ups Time cap: 15 minutes WOD Notes: Diane is a CrossFit benchmark that we perform once per year. We…

Workout of the Day Snatch balance 1-1-1-1-1-1-1 Squat snatch 1-1-1-1-1-1-1 Cash out: 50 slam balls for time (30/20#) WOD Notes: Programming Credit: CrossFit main page on 5/21/23. If you're not comfortable with the squat snatch,…

Workout of the Day "Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wall balls (20/14" to 10/9') Time cap: 35 minutes WOD Notes: This is a CrossFit benchmark WOD…

Workout of the Day Complete 5-4-3-2-1 for time of: Rope climbs Complete 15-12-9-6-3 reps for time of: Clean & jerks (135/93#) Time cap: 20 minutes WOD Notes: In this workout you’ll perform 5 rope climbs,…

Workout of the Day Front Squat 10-5-3-1-1-1-3-5-10 Then find your max height box jump. WOD Notes: Programming Credit: CrossFit main page 6.9.23. If you know your 1RM, we recommend opening with approximately these percentages for…

Workout of the Day Complete 8 rounds for max calories of: 30 second bike 30 second rest Rest 2 minutes. Repeat on the rower. Cash out: 400m farmer carry (as heavy as possible) WOD Notes:…

Workout of the Day Complete 3 rounds for time of: 400m run 30 dumbbell snatches (50/35#) 15 chest-to-bar pull-ups Time cap: 20 minutes WOD Notes: Nothing heavy, fancy or long... just a fun little burner…