- ACCESSORY/SKILL - Max Height Box Jumps 15 mins - WORKOUT OF THE DAY - “Ellen” New CrossFit Girl 2021 Benchmark: 3 Rounds for time: 20 Burpees 21 Alternating DB Power Snatches 12 DB Thrusters [...]

- STRENGTH ACCESSORY - Bent Over Row Heavy set of 5 14 mins - WORKOUT OF THE DAY - 3 rounds for time: 600 M Run 12 STOH 18 Min Cap* Fitness: 65/95 Performance: 125/175 [...]

- STRENGTH - Back Reverse Lunges Build to a heavy set of 3 each leg. 15 mins - WORKOUT OF THE DAY - For time: 20-15-10-15-20 Squat Clean Pistol 20 Min Cap Fitness: Kb/Goblet Squat [...]

PAINKLLR Special Forces Partner Workout Event hosted by Black Ops Army Soldier Team 9,10,11 AM Class

- STRENGTH - Clean and Jerk One rep max 18 mins - WORKOUT OF THE DAY - For time: “Lochness Monster” For time: 50 Wall Balls 50 Box Jumps 50 Wall Balls *On the minute [...]

- STRENGTH - Close Grip Bench Press One Rep Max 15 mins - WORKOUT OF THE DAY - EMOM 16 mins Min 1: 12/15 Bike Cal Min 2: 8 Bench Press or DB Floor Press [...]

- ACCESSORY WORK - Single arm KB Farmer, Front rack, and overhead carry 15 mins - WORKOUT OF THE DAY - Crossfit Paradiso Benchmark Wod: 5 Rounds for Total Calories: In a 4-minute window, perform: [...]

- STRENGTH/ACCESSORY - Barbell RDLs Build to a heavy set of 5 - WORKOUT OF THE DAY - For time: 200 M Run 15 Hang Power Cleans 400 M Run 15 Hang Power Cleans 600 [...]

- STRENGTH - Thrusters from the rack One rep Max 16 mins - WORKOUT OF THE DAY - Fran 21-15-9 Thrusters Pull ups Fitness: 35/45/Ring Row Performance: 65/95/ Pull Up Elite: 65/95 (Goal is 2-4 [...]

- WORKOUT OF THE DAY - “Self Service” 36 MIN: In Teams of 3 (2 partners work/ 1 partner rests) *Team of 3 must complete a total of 1200 reps. Movements can be any combination [...]