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 [...]

Strength Push press Heavy 5 Workout 3 x 1000m row (tips on technique) Rest 4 min between attempts **Workouts like this are deceiving. People see [...]

Workout In 6 minutes, complete 4 Turkish Get-Up or TGU (2/2) - 53/35 16 KB snatches (per arm) - 53/35 36 Air squats 64 Double [...]

Strength 1 Box jump 10 minutes to find 1 RM. OR box jump confidence practice. Strength 2 Back squat Every 5 Minutes for 4 Rounds [...]