Strength Bench press Heavy 8 Workout 6 RFT 4 Burpees 4 KB snatch - R (53/35) 4 Burpees 4 KB snatch - L (53/35) *rest [...]

Workout 30 min AMRAP 500m row 10 DB Push press - 50/35 10 DB Box step over - 20” - 50/35 10 Pull ups **How [...]

"Danny" 20 min AMRAP 30 Box jumps (24/20) 20 Push press (115/75) 30 pull-ups **Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March [...]

Workout 10 1-minute rounds of: 20 squats Max reps of clean and jerks (135/95) Rest 2 minutes between rounds. Rx+ - 155/105. **Touch and go, [...]

Workout CrossFit Open WOD 19.5 33-27-21-15-9 Thrusters (95/65) Chest to bar pull ups *20 min time cap Watch it LIVE online HERE! [...]

Strength Deadlift Heavy 2 Workout 10-9-8-7-6-5-4-3-2-1 Deadlift - 50% of your heavy 2 3 Dips **Pick up a barbell (with good form/technique..) until you can [...]

Strength EMOM x 9 1- 1x5 2 KB Press 2- ME Strict chin up 3- Rest Workout 4 RFT 4 Devils Press - 45/30 8 [...]

Workout 20 min AMRAP 30 Double unders 2+ Power snatch - 115/75 **I hope you aren't tired of power snatches after 19.4 on Friday. No? [...]

Strength Back squat Heavy 8 Workout 10 min AMRAP 12 Med ball cleans - 20/14 10 Hand release push ups 8 Med ball sit ups [...]

"The Chief" AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times **Each [...]