Crossfit Partner WOD4 rounds for time of: 25 burpees over bar25 thrusters (95/65lb)Run 400m *On burpees and thrusters, one person works at a time while other person rests. Partners run 400m together.

Crossfit A) Deadlifts: 4×6. Start @65-70%. Ascend in weight as form allows Superset with 2 60 sec weighted planks and 2 side planks(Choose 1 plank to do after each set) B) For time: 30 calorie row15 db deadlifts (50/35lb)12 db… Read more »

Crossfit A) Find a 1RM back squat in 25 minutes B) 10 min alt. EMOM: 1) 5 touch and go squat snatches *Choose a weight between 95/65lb and 135/95lb 2) 5 pull-ups-10 lateral hops over bar- 15 air squats or… Read more »

Crossfit A) For quality: 10-9-8-7-6-5-4-3-2-1 V up*weighted barbell bent over rowsdb RDLs *After every set of V-ups perform one 15 second hollow hold. For example after the 10th V-up do a 15 second hollow hold. In the round of 9,… Read more »

Crossfit 2 rounds for time: Row 300mAccumulate 60 second handstand holdThen 3 rounds of : 6 db floor press-6 pushups-6 push press-6 push jerks Then Row 300m Accumulate 60 second wall sit Then 30 front rack lungesRow 300mAccumulate 60 second… Read more »

Crossfit A) 10 min EMOM: Power clean + below the knee hang power clean @65-85% 1RM power clean B) 6×2 min on 90 secs off alternating between A and B A) 17/14 calorie bike erg then max rep wallballs (20/14lb)… Read more »

Crossfit Partner WOD: 3 rounds for time of: Run 800m loop (up and down hill)50 hand release pushups100 air squats50 db front rack lunges (35/25lb)100 double unders *Partners run together. Split up reps of others movements as desired with one… Read more »

Crossfit A) 4 sets x 5 reps deadliftStart @65-70%. Ascend in weight as form allows Superset with 45 sec weighted supine chinese plank B) 15 minute alt. EMOM: 1) 5-10 kipping HSPU 2) 14-18/10-14 Calorie row 3) 10 touch &… Read more »

Crossfit A) Deload back squat: 4×5 reps tempo 3030 @50-60%*Tempo specifies 3 seconds down, no pause at bottom, 3 seconds up, no pause at top *Superset with 3-5 seated box jumps + 30 second handstand hold B) Every 3 minutes… Read more »

CrossfitA) For quality: 10-9-8-7-6-5-4-3-2-1 Strict chinup-Strict pushup-single leg kb/db deadlifts *Hold one heavyish db/kb in each hand. Deadlifts are total reps so odd numbers will be uneven reps per sideModifications: For less volume, skip round of 10 pull-ups and start… Read more »