Workout 4 RFT 400m run 15 Overhead squats (95/65) 15 Box jumps (24/20) **Simple workout by design taken from the theoretical template of CrossFit programming. [...]

Workout CrossFit Open WOD 20.1 10 RFT 8 Ground to overhead (95/65)^ 10 Bar facing burpees *15 min time cap* ^Snatch or clean and jerk [...]

Strength/Skill work Handstand push ups -More advance work, too, such as free standing holds and handstand walks. Workout 5 min AMRAP 7 Dips 14 Single [...]

"Barbara" 5 rounds, each for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely 3 minutes between each round. **This is a [...]

Strength Power snatch + Overhead squat Heavy 3 Workout 12 min AMRAP 30 Double unders 2+ Hang snatches (115/75) *Starting off with some snatch work [...]

Strength Back squat Heavy 8 Workout 24-12-6 Burpees Jumping lunges (2=1) KB Swings (70/53) **The floor at the middle section of the rig is back, [...]

"McGhee" Complete as many rounds in 30 minutes as you can of: 5 Deadlifts (275/185) 13 Push-ups 9 Box jumps (24/20) **Corporal Ryan C. McGhee, [...]

Strength/Skill Pistol practice 15 min Workout 3 min work, 1 min rest 9 Thrusters (95/65) 35 Double unders (or 35 singles) Repeat a total of [...]

Workout 5 RFT 250m Row 5 DB Hang split snatch - R 5 DB OH squats - R 200m Run 5 DB Hang split snatch [...]

Strength Bench Press Heavy 8 Workout 12 min AMRAP 10 Push ups 8 Box jumps (30/24) 6 Cleans (135/95) **Reminder from the newsletter that the [...]