Workout of the Day Run 1600m. Rest 4 minutes. Run 800m. Rest 3 minutes. Run 400m. Rest 2 minutes. Run 200m. WOD Notes:  Don't cherry pick this one, you need this in your life!  Compare…

Workout of the Day Every 2 minutes for 16 minutes complete: 20 box jumps (24/20") 5 front squats (60% 1RM) WOD Notes:  The box jumps today are designed to take less than 1 minute and…

Workout of the Day Bench Press 5x5 (~75% 1RM) Then 3 rounds NFT of: 3 ring muscle ups  20 plank DB rows (10R/10L) WOD Notes:  If you don't have muscle ups, come in anyway!  This…

Workout of the Day Complete 4 rounds for time of: 24/18 cal row 24 DB snatches (50/35#) 12 chest to bar pull ups Time Cap = 20 minutes. WOD Notes:  Choose a DB weight that…

Workout of the Day Complete 4 rounds, each for time of: 200m run 15 handstand push ups 200m run 15 abmat sit ups Start a new round every 7 minutes.   WOD Notes:  Choose a handstand…

Workout of the Day Back squat 5x5 (~80% 1RM) Then  3 rounds NFT of: 20 banded hamstring curls (10R/10L) 20 glute bridges (50/35# wreckbag) 20 jumping squats (50/35# wreckbag) WOD Notes: Today starts our 8…

  Workout of the Day Every 2 minutes for 9 rounds complete for time: 100m run 12 deadlifts (115/73#) 9 hang power cleans (115/73#) 6 push jerks (115/73#) WOD Notes:  Choose a weight that will…

Workout of the Day "Fran" Complete 21-15-9 reps for time of: Thrusters (95/63#) Pull ups WOD Notes:  Fran is one of the shorter (and perhaps more intense) benchmarks in CrossFit!  Choose a weight that allows…

Workout of the Day Power Snatch 2-2-2-2-2 Then complete 3 rounds NFT of: 10 Russian KB swings (heavy) 10 yd handstand walk WOD Notes:  Today is designed to be a touch and go power snatch…

Workout of the Day Complete for time: 50 lateral hurdle hops (25R/25L) 50 KB deadlifts (53/35#) 50 toes through rings 50 reverse KB lunges (25R/25L, 53/35#) 50 push ups 50 KB swings (53/35#) WOD Notes: …