Crossfit 40 minute AMRAP: Run 400m25 slamballs (40-50lb/20-30lb)25 pushupsRow 500m25 box jump overs25 wallballs

Crossfit A) Snatch pull + Snatch + Hang snatch + overhead squatFind a heavy complex in 20 minutes.*Reset between snatch pull and snatch B) For time: 10-8-6-4-2 double kb front rack squat (53/35lb)kipping CTB pullupburpee tuck jumpstrict pullup *Sub ring… Read more »

Crossfit A) 12 minute alt. EMOM: 1) 5 kipping HSPU, slow negative 2) 8 seated db Z press 3) 8 plank to pushup B) 4 x 3 min AMRAP rest 1 minute between AMRAPs 4 power clean (115/75lb)-5 toes to… Read more »

Crossfit Partner WOD: One partner performs 12 alt. db snatches (50/35lb)-11 burpees-10 toes to bar At the same time other partner Rows 500m Then switch Partners perform 5 rounds of each *Partners must complete their movement before next partner can… Read more »

Crossfit A) 4 rounds not for time of : 7/side single arm kb front rack step downs (20/18″ box) 2 per arm turkish get up 5-8 strict ring dips with 2 second hold at top of each rep *Sub bar… Read more »

Crossfit A) Back squat 1×3 @ 78-80% Rest 2 minutesThen 1×10 @ 58-60% Rest as needed then repeat for 2 more sets Add 5-10 lbs each set if possible*25 minute cap B) 10 minute EMOM: 3 touch and go power… Read more »

Crossfit 4 rounds for quality: 5-10 strict HSPU+ 50 ft weighted tabletop bear crawl *plate on back Rest 30 seconds 8-10 heavy alt. db power snatches (70/50lb) + 5/side single arm suitcase deadlifts Rest 30 seconds 2-6 ring MU+14 kb… Read more »

Crossfit A) Find a 1RM split jerk in 20 minutes *Remember rep doesnt count if you press it out or bring the bar down before you recover your feet*If you find 1RM early, drop 20% and practice some doubles B)… Read more »

Crossfit A) 12 minute alt. EMOM: 1) 6- 12 kipping pullups 2) 8-10 reverse barbell rows controlled tempo 3) 15 hollow rocks B) 3 rounds. Go every 6 minutes. 15/12 calorie row-12 deadlifts (225/155lb)-12 burpee box jump overs (24/20″) *Aim… Read more »

Crossfit 25 minute partner AMRAP: 10 overhead squats (95/65lb) or (115/75lb)10 hand release pushups10 calorie bike40 double unders.*Each individual movement will be performed I-go-you-go-style. So Partner A will perform 10 OH squats, then Partner B will perform 10 OH squats,… Read more »