- WORKOUT OF THE DAY - For Time: (Teams of 2) 125 Overhead Lunges (45/35 lb plate) 100 Cal Row 75 Wall Balls Shots @ 20/14 50 Handstand Push Ups 75 Wall Balls Shots @ [...]

- CROSSFIT OPEN 23.3 WORKOUT - Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches [...]

- CORE/MIDLINE - 4 sets: 30 Weighted Flutter Kicks (1,1,2,2 count) :20 sec GHD Sorensen Hold 10 GHD Sit-ups *Deload day because of The Open 23.3 - WORKOUT OF THE DAY - For Time: Buy [...]

- STRICT GYMNASTICS - 5 sets: 5-7 Pause Strict Dips 5 Strict Pull-ups *rest as needed. *2 sec pause at top of the dip. *Modify to negatives or horizontal ring rows if strict pull-ups are [...]

- STRENGTH - Power Clean 10-8-6-4-2 of: Touch and Go Power Cleans *Going up in weight each set. *Rest as needed in between. - WORKOUT OF THE DAY - EMOM x 20: 1. Max Hang [...]

- STRENGTH - Bench Press 5-4-3-2-1 of: Bench Press @ ascending *12 Single DB Bent Over Rows after each set. (6 per arm) *Take your time here. *5 total working sets. - WORKOUT OF THE [...]

- WORKOUT OF THE DAY - 5 Rounds For Time: Teams of 2: 800 Meter Run 60 Air Squats 40 T2B 20 Shoulder To Overhead @ 135/95 *Split as needed. One partner working at a [...]

- CROSSFIT OPEN WORKOUT 23.2 - 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. [...]

- CORE/MIDLINE - 30-20-10 of: Medball Sit-ups Medball Russian Twists (1,2,3,4 count) *1:00 min Low Plank Hold after each set. *Deload day because of The Open 23.2 - WORKOUT OF THE DAY - EMOM x [...]

- STRICT GYMNASTICS - 5 sets: 10 Banded Strict Pull-ups 10 Pause Push-ups *grab a band that allows you to do 10 reps in a row with some level of difficulty. *2 sec pause at [...]