You’ll see it when you get to the box READ MORE

OPEN 18.5 11.6/12.5 7-min. AMRAP 3-6-9-12-15-18-21-etc. of: Thrusters Chest-to-bar pull-ups M 100 lb. F 65 lb. READ MORE

10 min work on something you suck at rest then amrap in 12 min of: 200 m run 20 kettle swings READ MORE

emom for 10 min 2 squat cleans rest then amrap in 16 mim of: 15 cal bike 12 burpee box jumps 9 power cleans 185/120 READ MORE

amrap in 6 min of: 25 double unders 25 air squats rest 5 min then complete 3 rounds for time: 20 double kettle bell front rack lunges 30 sit ups 20 pull ups READ MORE

5 x 5 bench press across Rest then Amrap in 12 min of: 30 cal row 30 HR push ups 30 alt dumbbell power snatches 50/35 READ MORE

A good friend of mine lost a dear friend of hers and wrote this workout to honor him. So today we will do it in honor of his life. Gerry was a Fire fighter in Miami. “Gerry” teams of two amrap in 25 min of: 18 wall balls 18 kettle swings 7 power cleans 135/95 12 burpees READ MORE

OPEN 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk after each set READ MORE

“Goat Day” On the Minute for 24 min Odd: Goat Movement Even: row, bike or double unders READ MORE

7 x 2 pause squat snatch (pause below knee, pause above knee then snatch) rest then amrap in 10 min of: 8 chest to bar pull ups 25 ft overhead lunge 75/55 8 bar over burpees 25 ft overhead lunge 75/55 READ MORE