Strength Back squat 3 x 8, with a 3 sec negative Workout 6 RFT 4 Burpees 6 Racked KB step up (24/20) (1-53/35) 32 Double [...]

Workout "Nancy" 5 RFT 400m run 15 Overhead squats (95/65) *25 min cap **Here we gooo!!! Time to test your ability to run fast, consistently, [...]

Skill/Technique work Handstand push ups EMOM x 12 1 - Hollow/core work 2 - Inversion hold (Shifting/shoulder taps Rx+) 3 - HSPU/Push up on box/Seated [...]

Strength Deadlifts 3 x 8, with 3 sec negative Workout 4 Rounds 1 min Dbl KB Deadlifts (53/35 - Rx+ 70/53) 1 min Push ups [...]

"Josie" For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 Power cleans 6 Front squats Then, 1-mile run Men: [...]

Strength Back squats 3 x 6 w/ 3 sec negative Partner workout 12 min AMRAP (as many rounds as possible) 5 Dbl DB Ground to [...]

Workout 3 RFT 2 Rounds of "DT" 4 Rounds of "Cindy" 60 Double unders *35 min cap "DT" 12 Deadlifts 9 Hang power cleans 6 [...]

Strength 2 KB/DB Press 3x6 w/3s Negative Workout 6 min AMRAP 250m row 200m run 15 KB swings (70/53) ^rest 2 min, repeat. Starting over. [...]

Strength Deadlift 3x6 w/3s Negative Workout 10 RFT 4 Burpees OTB 1 Power clean 2 Front rack lunges/total 3 front squats Rx - 135/95 **Today [...]

Workout 20 min AMRAP 10 Dball shoulder (100/60) (tutorial) 10 Pistols; Scaling options to a box, and heel taps from ontop of a box 10 [...]