Workout 100m Run 15 Deadlifts (225/155) 200m Run 30 Wall Balls (20/14) 400m Run 30 Wall Balls 200 m Run 15 Deadlifts 100m Run *Goal: [...]

Workout Open WOD 17.5 10 Rounds for Time 9 Thrusters (95/65) 35 Double unders **Time Cap: 15 min** Accessory Work 3 Rounds for Quality Farmers [...]

Partner Workout 22 min AMRAP 10 Calorie Row 7 Push-ups 3 Hang Power Cleans (135/95) *Relay style - one partner must complete the whole round [...]

Workout 18 min EMOM *Every minute, on the minute, for 6 rounds, do Min 1 - 7 Burpee Pull ups (scaled version with a box) [...]

Strength A. Deadlift 5x5 @ 70%+ B. Super set 2-3 round total w/ 10 straight arm raises (light to mod. DBs) 10 Bent over fly [...]

Workout For max reps In 10-minutes: 2000m Row or 8 min effort Max Rep Burpees Then... In 10-minutes: 4,800/3,600m Bike or 8 min effort Max [...]

REST DAY! Get outside and do something fun. Enjoy some ice cream - especially my hometown favorite of Superman, that you can find [...]

Workout CrossFit Open 11.5 20 min AMRAP 5 Power cleans (145/100) 10 Toes to bar 15 Wall Ball (20/14)

Workout EMOTM x 15 Min 1 - 5 Bar Muscle-ups (scale to 7 C2B, or 10 Pull-ups) Min 2 - 6 Power Snatch (115/75) Min [...]

Workout 4 RFT 40/30 Calories (row or bike) 5 D-Ball over the shoulder (100/60) 100M Carry w/ D-Ball (or two laps of gym) 30 sec [...]