Workout of the Day AMRAP in 15 minutes of: 7 overhead squats (135/95#) 17/13 cal row WOD Notes:  Ideally the bar will come from the floor but racks are available.  Anyone that doesn't want to…

Workout of the Day Banded deadlift 8x2 (60% 1RM deadlift Then EMOM for 9 minutes of: 3 power cleans (minutes 0-3 @60%, 3-6@70%, 6-9@80%) WOD Notes:  First day back in the gym!!!  Get ready to…

Workout of the Day 10 hollow rocks 20 crab toe touches 30 sit ups 40 KB/DB oblique crunches (20/side) 50 bicycle crunches (25/side) 40 oblique crunches (20/side) 30 sit ups 20 crab toe touches 10…

Workout of the Day "At-Home Elizabeth" Complete 21-15-9 reps for time of: One-arm KB/DB squat cleans (right) One-arm KB/DB squat cleans (left) One-arm KB/DB push presses (right) One-arm KB/DB push presses (left) WOD Notes:  It…

Workout of the Day Complete for time: 2000m row 200 double unders 2000m run WOD Notes:  It’s time to kick off the new year!  This is a shortened version of the 2014 CrossFit Games event…

Workout of the Day Complete for time: 100 KB/DB deadlifts 80 double unders 60 KB/DB swings 40 hollow rocks 20 push ups Rx = unbroken reps. WOD Notes:  In years past, Dec 31 has always…

Workout of the Day Complete 4 rounds for time of: 400m run 10 Turkish get ups (5R/5L) WOD Notes:  Choose a weight for Turkish get ups that will allow you to complete multiple reps in…

Workout of the Day AMRAP in 17 minutes of: 20 one-arm KB/DB Russian swings (10R/10L) 15 push ups 10 burpees WOD Notes:  Choose a push up version/rep scheme that will let you get through the…

Workout of the Day Complete 4 rounds for max reps of: 1 minute KB/DB goblet squats  2 minutes rest Then lunge 200m for time. WOD Notes:  If for some reason you can't complete this outside,…

Workout of the Day Complete 8 rounds of: 12 one-arm KB/DB muscle clean and jerks (6R/6L) 12 box jumps WOD Notes:  Ideally the muscle clean and jerks should be unbroken per side each round. Schedule…