Workout 50-40-30-20-10 Row - calories Wall balls (20/14) Box jumps (24/20) **Starting the week off with one of our two long workouts. This one is [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow! [...]

Strength Deadlift Heavy 3 Workout For time 400m run 50 KB swings (70/53) 400m run

Workout CrossFit Open Workout 21.3 For total time: 15 front squats (95/65) 30 toes-to-bars 15 thrusters (95/65) Then, rest 1 minute before continuing with: 15 [...]

Strength 1 Muscle Snatch + 2 Power Snatch 3-3-2-2-1 Strength 2 Dips 3 x 5 - Strict 3x ME - weighted (*if you have strict [...]

Strength Floor press Heavy 3 Workout 3 RFT 5x 1 Power clean + 1 Hang power clean + 2 Jerks (155/105) 40 lateral hops OTB [...]

Workout "Barbara" 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 minutes Rest Complete 5 rounds of the repetitions in [...]

Strength EMOM x 12 1-1-DB Standing Press - 8 reps 2-1-DB High pull - 8 reps 3- Bulgarian Split Squat - 16 reps (8/8-weighted/unweighted) [...]

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

HeroWOD "Dork" 6 Rounds for Time 60 Double-Unders 30 KB Swings (53/35) 15 Burpees **Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a [...]