Crossfit Partner WOD: 100 double unders50 thrusters (95/65lb)Run 400m50 toes to barRun 400m100 pushupsRun 400m50 toes to barRun 400m50 thrusters (95/65lb)100 double unders *Split up reps as desired. One partner works at a time

Crossfit A) Overhead squats: 4×5. Superset with 5-8 double kb snatches with weight of choice *From a swing, not the ground. *Scaling option: 5 kb snatches per arm B) 10-9-8-7-6-5-4-3-2- 1 strict pullup-heavy alternating db snatch (70/50lb)-kipping HSPU *Snatches are… Read more »

Crossfit A) 4 rounds: Row 500m-Run 400m Rest 3 minutes after each round B) 9 x 30 seconds on 30 seconds off: 1) db power clean (50/35lb) 2) box jump over (24/20″) 3) wallball *So 3 rounds of each movement… Read more »

Crossfit A) Find a heavy single back squat in 25 minutes B) 10 minute AMRAP: 10 hang power snatch (95/65lb) -10 burpee over bar

Crossfit A) Every 90 seconds for 10 rounds: 1 push press +1 push jerk+ 1 split jerk *Start light and ascend in weight as form allows B) 4 rounds for time of: 8 L arm kb clean+ jerk (53/35lb) -10… Read more »

Crossfit A) For quality accumulate: 30 strict pullups + 40 kipping toes to bar + 3 minutes in a handstand *Split up into big or small sets as desired *16 minute cap B) 9-6-3 squat clean (185/135lb)-box jump (30/24″)-deadlift-box jump… Read more »

Crossfit Partner WOD:*One partner works for 1 full minute, while other rests, then the other partner must work for 1 full minute while the other rests200 calorie row 150 alternating db snatches (50/35lb) or (35/25lb)200 burpees *36 minute time cap

Crossfit A) 12 minute EMOM: 1) 8-15 kipping toes to bar 2) 5-10 strict ring dip 3) rest B) 60 wallballs50 cal row (sub bike erg)40 deadlifts (185/135lb)30 burpees over bar20 shoulder to overhead (135/95lb) 10 strict HSPU

Crossfit A) Back squat deload5×5 @50-55 % with 5 second tempo on the way down on each rep B) 5 rounds for time of: 12 db deadlifts (50/35lb)9 db hang power cleans6 db push jerks50 double unders Metcon Class 7… Read more »

Crossfit Accumulate 250/200 cals on the bike erg. Every 3 minutes get off and perform an ascending ladder of 3 air squats-3 kb swings (53/35lb) – 3 box jump overs (24/20″)Ascend by 3 reps every round *So bike until minute… Read more »