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Warmup 3 rounds30 double unders5 hang power cleans up to workout weight6-10 barbell rollouts Workout 50 hang power cleans 115/7565 box jump overs800m run Cooldown …

Warmup6:00 of::20 of front squat pulses:15 hanging l-sit5-10 strict pullups/flexed arm hang Then, alternate:5 thrusters1 round of a toe to bar progression Workout5 Rounds for …

Warmup2 rounds of:5 banded snatch grip sotts press:30 side plank10 external rotations/side Then do the burgener snatch warmup WorkoutStrength Only Day 24:00 EMOMSnatch Work! Order …

Warmup3 rounds:10 top of pullup hold5 wallballs:30 of field drills in place CrossFit Workout20:00 AMRAP2,4,6 etcStrict pullupsWallballs150 run in between each rung of the ladder …

Warmup8:00 of1:00 softball lat smash:30 waiter’s hold/side10 single arm upright rows Then3×3 wallball chest pass Strength Only Day3 rounds of5/4/3 strict pressIncrease weight each drop …

Editor’s note: This post was adapted, in part and with permission, from a post by CrossFit 204. Thanks Mike!  We have incredible members, who we …

Warmup2 rounds5 3 second up 3 second down tempo front squats up to wow20 arch ups20 hollow rocks ThenGo through the whole kipping warmup CrossFit …

Warmup3 rounds of: :30 suitcase hold 5 deadlifts up to workout weight:15 bottom of pushup hold20 double unders CrossFit Workout 3 RFT10 Deadlifts 185/125500/450m row Right into3 RFT25 …

One of my favorite James Baldwin quotes (about the Harlem 6) goes “I can’t believe what you say, because I see what you do.” This …

Warmup start this at 15:00 past3 rounds of: 5-10 strict pullups/negatives1:00 achilles/calf smash10 squat pressouts Then, 3×1 max vertical leap Strength Only Day 3 rounds of5/4/3 …