Workout 12 RFT 9/6 cal bike 6 Power cleans (155/105) 3 Strict dips Accessory Work Do in order in as few sets as possible 25 Banded Split Squat/side 50 Band Row 50 Band Good Mornings [...]

REST DAY! Get outside and do something fun. Or just relax! SEIZE THE DAY! Yoga at 10am. Gainz Club at 11am. But try to spend some time away from the gym and outside. See [...]

Workout Partner WOD 10 RFT 250m row 14 DB power snatch (50/35), alternating arms 10 Box jumps (24/20) *P1 completes all 3 movements while P2 rests. When P1 is done, P2 completes all 3 movements. [...]

CrossFit Open WOD 23.2A 15 min AMRAP 5 burpee pull-ups* 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpee pull-ups after each round. CrossFit Open WOD 23.2B - Immediately following [...]

Strength A1 - Back squat -Build to a Heavy 5 and repeat 2-3x A2 - Seated DB Z-Press - 4 x 8 Workout For time 30 Clusters (115/75) *squat clean thruster Accessory Work Do in [...]

Workout 20 min AMRAP 10 Pull ups* 20 Pistol squats, alternating 40 Double unders *Pull ups are chin over bar. They can be strict, kipping, butterfly, or any combination of the three. A chin up [...]