Workout of the Day Complete a round every 3 minutes for 24 minutes of: 20 DB snatches (50/35#, 10R/10L) 40 double unders Time Cap = 2 minutes/round. WOD Notes:  Choose a DB weight that will…

Workout of the Day Complete 3 rounds for time of: 400m run 8 back squats (65% 1RM) 20 ring dips WOD Notes:  The squats will come off the racks today.  The first round of ring…

Workout of the Day Power Clean 1-1-1-1-1-1 Then take 10 minutes to find your max height box jump. WOD Notes:  We have this workout and one more strength day prior to the power total on…

Workout of the Day Complete 5 rounds for time of: 1 minute handstand hold 21 toes to bar WOD Notes:  Ideally the HS hold should be completed in 2 to 3 sets in the later…

Workout of the Day AMRAP in 6 minutes of: 10 front squats (95/63#) 10 burpees Rest 3 minutes then AMRAP in 6 minutes of: 15 wallballs (20/14# to 10/9') 15 mountain climbers WOD Notes:  Choose…

Workout of the Day Deadlift 8x1 (@ 2RM from last week or ~90% 1RM) Then complete NFT 50 banded clamshells (25R/25L) 50 hollow rocks (25 face up/25 face down) WOD Notes:  This will be our…

Workout of the Day Every 5 minutes for 25 minutes, complete for time: 500/400m row 15 hang power snatches (115/73#) WOD Notes:  Choose a weight that will allow you to complete each round in 1…

“Body Armor” aka “Murph” Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Rx = 20/10 weight vest History of Murph: “Murph” is a CrossFit Hero WOD…

Workout of the Day Bench Press 8x1 (~ 2RM from last week) Then complete 3 rounds NFT of: 20 one-arm DB bench presses (10R/10L) 20 hollow rocks WOD Notes:  All 8 sets of bench should…

  Workout of the Day Complete for time: 50/35 cal row Then 21-15-9 reps of: Hang power cleans (135/93#) Handstand push ups Then: 50/35 cal row Time Cap = 20 minutes. WOD Notes:  The row…