Workout CrossFit Open WOD 23.1 Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots (20/14) 30 cleans (135/95) 20 muscle-ups See more [...]

Workout 5 rounds, every minute on the minute (EMOM) 1 - 12/9 bike cal 2 - 8-10 Strict dips 3 - 8-10 Box jump over (24/20) 4 - 45 sec Wall sit 5 - Rest [...]

Strength A1 - Narrow Grip Bench press - Build to a Heavy 3. Pause at the chest for 1 second. Repeat your heaviest weight 2 more times. A2 - Gorilla Rows 4 x 8/side Workout [...]

Strength 1 A1 - Front squat -Build to a Heavy 5 and repeat 2-3x A2 - Eccentric Ankle Dorsiflexion - 3 x 4-6/leg Strength 2 B1 - Push Jerk -Build to a Heavy 5 and [...]

Workout Open WOD 11.5 20 min AMRAP 5 Power cleans (145/105) 10 Toes to bar 15 Wall balls (20/14) *

REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. Super Bowl at 6:30pm See you tomorrow!