Strength 1 A1 - Strict Press -Build to a heavy 3 in 15 minutes.   A2 - Gorilla Rows - 3 x 8/arm   Strength [...]

Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest [...]

Strength A1 - Sumo deadlift -8-8-8-8 *No pausing, no repeating your heaviest weight   A2 - Frog pumps with DB -4 x 15   Workout [...]

REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -Chiefs vs Ravens at 3pm -Lions vs 49ers at 6:30pm [...]

Workout CrossFit Open 20.5 (scaled) For time* 40 Pull ups 80 cal Row 120 Wall balls (20/14) *Partition the reps however you want *20 min [...]

Strength A1 - Floor press -3-3-3-3 *Build to a heavy 3 reps across 4 working sets, adding weight each time. *Pause for 2 sec every [...]

Strength 1 A1 - Power clean + hang squat clean - Build to a heavy double of the complex in 15 minutes *To build to [...]

Workout 24 min AMRAP 3 Wall walks 15 Box jump overs (24/20") 60 Double unders Mobility Child's pose on box - 1 min Pigeon pose [...]

Strength A1 - Sumo deadlift -3-3-3-3 *Build to a heavy 3 reps across 4 working sets, adding weight each time. *Take 3 seconds to lower [...]