Crossfit A) Back squat 5×5 @ 75-77%. In between sets accumulate 3 60 sec weighted planks B) 10 minute alternating EMOM: 1) 6-10 HSPU *Modify to 10-12 hand release pushups 2) 8-10 burpee box jumps (24/20″) Rx-Plus 10 deficit or… Read more »

Crossfit A) For quality: 10-8-6-4-2 weighted bar dips After each set 50 ft HS walk *Modify to unweighted bar dips *Modify HS walk to 2 wall walks or 20 shoulder taps B) Every 4 minutes for 16 minutes complete: 60… Read more »

Crossfit A ) Go every 90 secs for 12 rounds alternating between 1) 10 strict press @ challenging weight of choice 2) 8-10 Single leg hip thrusts/side (can be weighted with db or unweighted) 3) 10-15 ring rows B) 15… Read more »

Crossfit A) 10 minute EMOM: 1 snatch with 1 sec pause 1″ off ground @ 70-85%*Pause should just be approx 1″ off the ground. If you are pausing at the shins that is too high. At the lighter weights, you… Read more »

Crossfit A) 15 minute alternating EMOM: 4-8 strict pullups 5 seated high box jumps 10 (5/side) alternating kb seesaw press B) Partner WOD: 100/80 cal bike70 thrusters (95/65lb)80 bar over burpees *18 minute time cap*Split up reps as desired. One… Read more »

Crossfit @ min 0: 10 minute AMRAP: 5 power clean and jerk (115/75lb)-10 kb swing (53/35lb)-15 box jumps (24/20″) @ minute 10: Find a heavy power clean + front squat + jerk @ minute 20: 3 rounds of Run 400m-15… Read more »

Crossfit A) Back squat: 5 sets x 3 reps tempo 3111 @ 70-75% *3 second descent, one second pause at bottomB) 3 rounds for time of: 6 db burpee clusters (50/35lb) -12 alternating front rack lunges Then buy out with… Read more »

Crossfit For quality: 10-8-6-4-2 weighted strict pullup. After each set perform 10 kipping toes to rings *Modify to unweighted pullups B) 4 minute ascending ladder: 1 burpee- 1 power clean (95/65lb) -2-2. etc etc Rest 3 minutes Then 4 minute… Read more »

Crossfit A) Go every 90 secs for 12 rounds alternating between 1) 10-12 reps Bench press @ challenging weight of choice 2) 10-15 deficit db RDLs (stand on a 25 or 45lb plate)3) 10-15 db bicep curls *You will get… Read more »

VETERANS DAY HERO WOD Bowen 3 Rounds For Time: 800 meter Run 7 Deadlifts (275/185 lb) 10 Burpee Pull-Ups 14 Single Arm Kettlebell Thrusters (53/35 LB) 20 Box Jumps (24/20 in) *Modification 225/155lb or 185/135lb