- STRENGTH - Deadlift One rep max *20 Min - WORKOUT OF THE DAY - 12 Min AMRAP 6 Push Jerk 9 Deadlift 12 Box Jump Fitness: Barbell: 55/75 Box: 20”/24” (step up or jump) [...]

- STRENGTH - Back Squats 2 sets of 1 at 95% 15-18 Min - WORKOUT OF THE DAY - For time: 800 M Run 150 Double Unders 30 Pull Ups *16 min cap

- SKILLS & ACCESSORIES SUNDAYS - Knee to Elbow/Toes to Bar/Toes to Rings (Kipping and Strict) Accessory: Core

- COACHES CORE FUN - Teams of 2 with Medball *8 min - WORKOUT OF THE DAY - Partner Wod For time: 80 Cal Bike 60 Front Rack Lunges 40 Synchro Partner bar facing OTB [...]

- STRENGTH - Snatch Complex Snatch Deadlift + Snatch Pull + Power Snatch + OHS Every 90 secs for 6 sets *15 mins - WORKOUT OF THE DAY - 3 x 5 MIN AMRAP -200 [...]

- STRENGTH - Bench Press 3 sets of 5 at 75% *14 min - WORKOUT OF THE DAY - EMOM 21 Min 1: 8 Front Squat Min 2: 12 Bar Facing Burpees Min 3: Russian [...]

- SKILL - Kipping EMOM x 8 3 kips + 2 Toes To Bar + 1 pull up - WORKOUT OF THE DAY - 17.2 Crossfit Open Throwback Wod 2017 Complete as many rounds and [...]

- STRENGTH - Deadlifts 3 sets of 5 at 75% *14 mins - WORKOUT OF THE DAY - 8 Min AMRAP 15/18 Cal Bike 12 Thruster 8 Ring Dips *2 min Rest * 8 Min [...]

- STRENGTH - Back Squats 3 sets of 4 at 75% *14 mins - WORKOUT OF THE DAY - 3 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats *2 minutes Rest [...]

- WORKOUT OF THE DAY - Partner Wod: 4 Rounds For Time 12 Burpees 12 STOH 12 Burpees 12 Back Squat 12 Burpees 12 Clusters 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 Overhead [...]