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 [...]

Strength A1 - DB Neutral grip bench press -Build to a Heavy 8, then repeat that same weight 2-3 more sets A2 - Crossover Symmetry [...]

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 [...]

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 [...]

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 [...]

Workout EMOM x 5 1 - 12/9 cal bike 2 - 6 DBall over the shoulders/side (100/60) 3 - 4 Chest to bar pull ups [...]

Strength A1 - DB Bench press - Build to a Heavy 10, then repeat that same weight 2-3 more sets A2 - Single arm bent [...]

Workout 8 RFT 100m run 10 Hang power snatch (95/65) 20 Air squats Mobility 2 rounds Sleeper stretch - 30 sec/arm Side lying quad stretch [...]

Strength Deadlift -Build to a Heavy 8, then repeat that same weight 2-3 more sets Workout 8 min AMRAP 8 Hang power clean 8 Push [...]