Strength 1 Back squat "Death by.." Strength 2 Yates Row 3 x 15 Optional Cashout/Accessory Work EOMOTM x 6 (only 3x) 20 sec wall sit [...]

Strength "Hotel Work" EMOM 12 1 - 1x10 1 Arm DB Bench press (5/arm) 2 - 1x5/leg Bulgarian split squat (BSS) (2-DB) 3 - 1x10 [...]

"Holbrook" Ten rounds, each for time of: 5 Thrusters (115/85) 10 Pull-ups 100 meter Sprint Rest 1 minute Record fastest and slowest rounds. **U.S. Army [...]

Strength Power snatch + 2 Overhead squats Heavy 3 Workout 21-18-15-12-9 Sumo deadlift high pull (SDLHP) - 75/55 Push press - 75/55 *6 burpees after [...]

Strength Front Squat Heavy 1 Workout 4 RFT 30 Double unders 20 KB Swings - 70/53 (Amer or Rus) 10 Goblet squats - 70/53 **Short [...]

Workout 5RFT 200m run 5 snatch complexes (Power snatch + Overhead lunge - 115/75) *1 min rest between rounds **Sticking with this sprinty/interval theme. You [...]

Strength 1 Clean and jerk 1-1-1-1-1 Strength 2 Weighted/strict dips 5-5-5 OR 3 x ME (maximum effort) SS - 3 x 8 DB Rows **Putting [...]

Strength Bench press (how to bench vid) Heavy 5 Workout 5 min AMRAP 9 Box jumps - 30/24 7 Toes to bar 5 DB [...]

"Cindy" 20 min AMRAP 5 Pull ups 10 Push ups 15 Air squats **Classic CrossFit benchmark workout, and the one we've done the most. This [...]

"Saman" 8 RFT 13 Deadlifts (185/125) 17 Wall balls (20/14) 400m Run **In summer 2018, a rescue mission in the treacherous confines of a flooded [...]