Workout of the Day

Skill/Strength/Buy-in: Movement review WOD: AMRAP 30 3-person team 150 cal row 120 C2B Pull-ups 60 C&J 115/80 50 C&J 135/95 40 C&J 155/105 30 C&J 185/135 20 C&J 205/145 HAPPY WODDING!! Photo: Morgan Skaggs

Skill/Strength/Buy-in: Back Squats 1-1-1-1 WOD: AMRAP 14 5-10-15-20-25 etc KBS Goblet Step-ups Sit-ups HAPPY WODDING!! Photo: Morgan Skaggs

21-15-9 Calories on rower Dumbbell Thrusters 35s/20s Accessory Work 4RNFT 3-10 GHD Sit-ups 5 Snatch Pulls 3 Strict Pull-ups HAPPY WODDING!! Photo: Morgan Skaggs

Skill/Strength/Buy-in: Bench Press 2-2-2-2 Partner WOD: 50 Thrusters 75/55 (each) 50 Sit-ups (each) 50 Slam Balls (each) 30 Pull-ups (each) Everything must be synchronized. Every movement group should be unbroken. 5 burpee (total) penalty tacked on to the end of the...

Skill/Strength/Buy-in: Alternating EMOM 12 Power Clean + Hang Squat Clean + Jerk 5 T2B WOD: 21-15-9 Deadlifts 135/95 Back Squats 135/95 Bar-over Burpees HAPPY WODDING!! Photo: Morgan Skaggs

Skill/Strength/Buy-in: Snatch practice WOD: AMRAP 14 250m row 7 Squat Snatches 135/95 10 Hollow Rocks HAPPY WODDING!! Photo: Morgan Skaggs

Skill/Strength/Buy-in: Back Squats 2-2-2-2 WOD: Death by 13 Wall Balls Burpees HAPPY WODDING!! Photo: Morgan Skaggs

18.0 21-15-9 Dumbbell Snatches Dumbbell-over Burpees Accessory work 4RNFT 3-10 GHD Sit-ups 10 Weighted Calf Raises 10 Single-Arm Bent-over Dumbbell Rows HAPPY WODDING!! Photo: Morgan Skaggs

Skill/Strength/Buy-in: Alternating EMOM 12 Squat Snatch + Hang Squat Snatch 5 HSPU WOD: CrossFit Open 11.3 AMRAP 5 165/110 1 Squat Clean 1 Jerk HAPPY WODDING!! Photo: Morgan Skaggs

Skill/Strength/Buy-in: Bench Press 3-3-3-3 WOD: 21-15-9 KBS 70/55 (55/35) Burpees HAPPY WODDING!! Photo: Morgan Skaggs