Workout of the Day "Age Group Online Qualifier 21.3" Complete, in order, for time: 75 power cleans (135/93#) 300 double unders Time cap: 15 minutes WOD Notes: Today's WOD is the 3rd "test" our AGOQ…

Workout of the Day Complete 21-15-9 reps for time: Box jumps (32/28") Devil's presses (50/35# DBs) WOD Notes:  Today's box jumps are meant to be high! Choose a box that will force you to focus…

Workout of the Day Deadlift 6x3 (85% 1RM) Then complete 3 rounds NFT of: 30 banded good mornings 30 front rack reverse lunges in place (empty bar) WOD Notes:  Holy leg day!  We're getting closer…

Workout of the Day "Nate" AMRAP in 20 minutes of: 2 ring muscle ups 4 handstand push ups 8 KB swings (70/53#) WOD Notes: This is a hero WOD and one of our annual benchmarks.…

Workout of the Day Complete for time: 500/400m row 15 power snatches (135/93#) 500/400m row 10 power snatches (135/93#) 500/400m row 5 power snatches (135/93#) Time Cap = 15 minutes. WOD Notes:  Choose a power…

Workout of the Day Bench Press 6x3 (85% 1RM) Then 5x10 banded push ups NFT. WOD Notes:  The bench presses are 6 sets of 3 reps all at the same weight. Pick a weight that…

Workout of the Day With a partner, one person working at a time, complete for time: 200 double unders 100 KB swings (53/35#) 75 sit ups 50 pull ups 75 sit ups 100 KB swings…

Workout of the Day Part 1: Complete a heavy 400m sled drag* * Men use somewhere between 120 and 200#, women between 70 and 150#. Part 2: Find a 1 rep max Turkish get up…

Workout of the Day Back Squat 6x3 (85%) Then complete NFT: 30 weighted box jumps (20/16") WOD Notes: The intent for squatting today is to stay at 1 weight for all 6 sets.  It should…

Workout of the Day "Kalsu" Complete for time: 100 thrusters (135/93#) Complete 5 burpees at the start of each minute. Time Cap = 30 minutes. WOD Notes:  Kalsu is an infamous CrossFit benchmark!  It is…