Workout of the Day

Hey, shoulders…

This is meant to be a quick one, keep it under 15:00. Some will be done in half that time...

Press, Push Press, Push Jerk

Study the differences between the 3 videos above, look at the starting position, the torso, hips, and legs, how the...

“Johnson”

“Dude, it’s only 26 reps per round…” But just so you know the average if you’re running it RX is...

Snatch + Climb

We’re capping this one at 30:00 unless you’re really really close… With 5 rounds and 3:00 break that means there...

Wall Ball + Run

Sometimes simple is all you need. Today’s workout is all you need. A few wall ball and then run a...

Advanced Movements

We don’t run these as often as our other movements but that doesn’t make them less important. Scale as needed...

Back Squat/ L-sits

Shorter strength than normal today so take advantage of that and bump up the load! We’ll also pair this with...

GHD Sit-up/ Strict press

That’s two words you don’t see often in a WOD together. Try to make those shoulder presses as strict as...

“Elizabeth”

It’s a well known WOD in the CrossFit community and you very well may have an old score. Check #beyondthewhiteboard...

Hang Power Snatch!

This is a strength day so don’t skimp on the weight… well unless you are working on technique and form…...

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