- STRENGTH - Strict Press 4 x 2 @ 72-75% *perform 15 Banded Tricep Extensions after each set - WORKOUT OF THE DAY - 16 min AMRAP: 30 Wall Balls 20 Single DB Box Step [...]

- SKILL - Bar Muscle-ups - WORKOUT OF THE DAY - Herowod Wednesday: “Luce” 3 Rounds For Time: 1,000 Meter Run 10 Muscle-Ups 100 Air Squats Fitness: 800 Meter Run, 50 Air Squats Performance: Bar [...]

- STRENGTH - Every 2:00 for 5 sets: 1 Power Snatch + 1 Snatch *increase weight each set. *goal is around 80% - WORKOUT OF THE DAY - 3 Rounds For Time: 15/12 Cal Ski [...]

- STRENGTH - Front Squat 4 x 3 @ 80% - WORKOUT OF THE DAY - 4 Rounds: Min 1: 12 Thrusters Min 2: Max Reps Calorie Row Min 3: 12 Push Press Min 4: [...]

- WORKOUT OF THE DAY - “Muhammad Ali, The Greatest” Crossfit Trenches Memorial: Teams of 2: For Time: 200 Meter Partner Run 42 Clean and Jerks (115/85) 16 Burpee Box Jump Overs (24/20) 74 Hand [...]

- STRENGTH - Deadlifts 5 x 3 @ 77-80% - WORKOUT OF THE DAY - 18 Min AMRAP: 100 Double Unders 40 Box Jumps 30/24 Cal Air Bike 20 Deadlifts *Goal is not to spend [...]

- STRENGTH - Bench Press 5 x 4 @ 70-73% *perform 4-8 Strict Dips after each set. - WORKOUT OF THE DAY - For Time: 1000 Meter Row Directly into 4 Rounds of: 15 Single [...]

- ENDURANCE - Ski Intervals: 1 x 500 Meters 2 x 200 Meters 3 x 100 Meters *rest :45 seconds after each set. - WORKOUT OF THE DAY - CrossFit Benchmark: “Easy Mary” AMRAP in [...]

- STRENGTH - Every 1:30 for 6 sets: 1 Power Clean + 2 Front Squats + 1 Jerk *increase weight each set. *goal is around 77-80% - WORKOUT OF THE DAY - 12 Min AMRAP: [...]

- STRENGTH - Back Squat 5 x 2 @ 80% - WORKOUT OF THE DAY - For Time: 15 Back Squats 135/185 400 Meter Run 10 Back Squats 155/225 400 Meter Run 5 Back Squats [...]