Workout For time 50 "WOMANmakers" (50/35) 1 rep = Pushup, Renegade row R, renegade row L, squat clean, S2OH, OH Lunge R, OH Lunge L* [...]

Strength Hang power snatch + Snatch *In 10 minutes, build to a heavy complex of the above two movements Workout 3 Rounds For Time: Run [...]

REST DAY! Get outside and do something fun. Or just relax! We do have yoga (10:45) and the Gainz Club (noon) happening, but try [...]

Strength CrossFit Open WOD 11.3 5 min AMRAP Max reps of 1 Squat clean (165/110) 1 Jerk (165/110)* *The jerk can be part of [...]

Workout For time: 100 Pull‐ups (any style)* (or ring rows) *Every minute, on the minute (EMOM), do 3 Deadlifts (155/105) 3 Burpees over the bar [...]

Workout Old City Benchmark WOD #3 "The Chief" 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat [...]

Workout 40 min AMRAP Run 800m 50 Double Unders* Run 1 mile 100 Double Unders Run 2 miles 200 Double Unders Run 3 miles 300 [...]

Strength 1 Front/Back Squat (W2) 70% (Reminder for all: of 90% 1rm) x 3 80% x 3 90% x 3+ Strength 2 Deadlift 5‐5‐3‐3‐3 (mod/heavy) [...]

Workout Row Conditioning: 5 x 750 meters *Rest as needed: At least 1:1** **Goal: Consistency Across All Sets** Accessory Work 2‐3 Rounds For Quality: 1min [...]