Workout of the Day Deficit Deadlift (2-4") 3-3-3-3-3-3 Then alternating EMOM for 10 minutes: 10 good mornings (35% 3RM deadlift) 10 step-back lunges (35% 3RM deadlift) WOD Notes: A deficit deadlift means you stand on…

Workout of the Day On a 15 minute clock, complete: 120/90 cal row (or bike) In remaining time, complete an ascending ladder of: 1 wall walk 4 thrusters (95/63#) WOD Notes: The opening row (or…

Workout of the Day Complete for time: 800m run 60 walking lunge steps 40 toes-to-bar 20 power cleans (155/103#) 40 pull-ups 60 Russian twists (25/15#, L+R=1) 800m run Time cap: 25 minutes WOD Notes: Everyone…

Workout of the Day Bench Press 5-5-5-5-5 Then 3 rounds not for time of: 20s push-up hold 40s plank hold 20s hanging L-sit hold 40s bar hang WOD Notes: The main event today is a…

Workout of the Day Complete five 3-minute rounds of: 50 double-unders 20 kettlebell hang snatch (53/35#, 10R/10L) Max burpees Rest 2 minutes between rounds. Score is the total number of burpees completed. WOD Notes: The…

Workout of the Day Complete 21-18-15-12-9-6-3 reps for time of: Front squat (95/63#) Push-ups Time cap: 15 minutes WOD Notes: If push-ups are your jam, you can Rx+ by adding band resistance! If they're not,…

Workout of the Day Push Jerk 3-3-3-3-3-3 Then AMRAP in 5 minutes of: 10 shoulder-to-overheads (50% 3RM push jerk) 10 box jumps (24/20") WOD Notes: If you know your 1RM push jerk, start around 60%…

Workout of the Day With a partner, complete 4 rounds for time of: 400m sandbag carry (50/35#) 60 Russian kettlebell swings (70/53#) 50 med ball sit ups (20/14#) Time cap: 30 minutes WOD Notes: Partners…

Workout of the Day Complete 12-9-6 reps for time of: Squat cleans (225/153#, NTE 80% 1RM) Ring muscle-ups Time Cap: 15 minutes WOD Notes: This workout was posted to the CrossFit main page on 6/3/2023.…

Workout of the Day Back squat 5-5-5-5-5 Then complete 3 sets NFT of: 30 unbroken lateral plyo skier hops (20/16") WOD Notes: For the back squats, start around 70% and aim for approximately 85% for…