Strength Push Jerk Heavy 3 Workout 4 rounds In 1 min, do 4 Dball over shoulder/total (100/80) Max calorie row in time remaining *Rest as needed between rounds **Score is lowest round of calories [...]

Old City Benchmark WOD "The Chief" 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times ***Score is total reps. Pick up where [...]

Strength 1 Back squat Heavy 5 **In the time given by the coach, build up to a heavy 5 reps. Try to increase your weight each round. After finding your heavy 5 (recording your last [...]

Skill Work Toes to bar - Hollow work - Blocked knee raises - Toes to bar progressions *Coaches will have their own drills. Work with them to find what's best for you. Workout 4 RFT [...]

REST DAY! Get outside and do something fun. Do some scribbling. Or just relax! See you tomorrow!

Strength Bench press 3 x 3 (weight 1) 3 x 2 (weight 2) Workout 5 rounds of In 90 seconds, do 2 Turkish Get-ups/total (50/35) Max DB snatch (alt) in time remaining Rest 1 min [...]