Workout 30 min AMRAP 100m 1-arm Front rack carry - 35/26 20/15 cal row 20/15 cal bike 40 double unders Accessory Work 2 rounds KB Pullover - 10 reps KB handle to calf smash - [...]

Strength A1 - DB Neutral grip bench press -Build to a Heavy 8, then repeat that same weight 2-3 more sets A2 - Crossover Symmetry Face Pull 3 x 10 Workout 6 RFT** 6 Renegade [...]

Workout Old City Benchmark #5 5 RFT 400m run 15 Deadlifts (225/155) Compare to 6/14/22 Compare to 4/13/22

REST DAY! Get outside and do something fun. Get in on the resurgence of Crocs. Or celebrate a tight end. My 7am folks will interpret the latter the only way they know how. 😉 [...]

Strength A1 - DB Split Squat -3 x 8/leg A2 - Strict chin ups -3-4 sets, max effort Workout CrossFit Open WOD 18.Zero 21-15-9 DB snatches Burpees over the DB Rx - 1-50/35 DB Accessory [...]

Strength Power cleans 3-3-2-2-1 Workout "Annie" 50-40-30-20-10 Double unders Sit ups *12 min time cap* Compare to 9/17/21 Also compare to 10/16/20, as well as 6/26/19, 10/11/18, 1/3/18, 4/7/17.