Workout of the Day Complete 21-15-9 reps for time of: Hang power snatches (95/65#) Pull ups Run 250m after each round. WOD Notes:  Today is all about speed! Choose a hang power snatch weight that…

Workout of the Day “Fight Gone Bad” Wall ball (20/14# to 10/9′) Sumo deadlift high pull (75/53#) Box jump (20/16″) Push press (75/53#) Row (cal) WOD Notes: The “fight gone” scheme means you will complete…

Workout of the Day Sumo Deadlift 5-5-5-5-5 Then EMOM for 6 minutes of: Even minutes: 20 landmine twists Odd minutes: 20 DB/KB overhead reverse lunges (10R/10L) WOD Notes:  Take small-ish jumps today on your way…

Workout of the Day AMRAP in 15 minutes of: 20 weighted box step ups (50/35# to 24/20", 10R/10L) 10 burpee box jumps WOD Notes:  The CrossFit Open is just around the corner (more details to…

Workout of the Day "Lyla" Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Ring muscle ups Clean and Jerks (Rx=bodyweight) Time cap = 25 minutes. WOD Notes:  This is a very high skill workout with two difficult…

Workout of the Day Push Press 3-3-3-3-3 Then EMOM for 5 minutes of: 6 handstand push ups WOD Notes:  If handstand push ups aren't in the cards, it could be a handstand hold (20ish seconds),…

Workout of the Day Partner Interval AMRAP in 18 minutes of: 30 double unders 15 wallballs 7 toes to bar (10 advanced) WOD Notes:  For this partner interval, partner 1 will complete double unders, then…

Workout of the Day AMRAP in 20 minutes of: Max consecutive bench presses (50% 1RM) 400m run WOD Notes:  Complete as many reps on the bench press as you can without resting.  Once you put…

Workout of the Day Front Squat 8-8-8-8 Then complete 3 rounds NFT of: 10 pistols (5R/5L) 8 good mornings (50% 1RM front squat) WOD Notes:  If you can't do pistols yet, no problem!  This is…

Workout of the Day Complete 5 rounds for time of: 10 push presses (115/75#) 15 pull ups 20 box jumps (24/20") WOD Notes:  Choose a push press weight that will allow you to complete each…