Crossfit A) 8 sets. Go every 2 minutes Pause dip+ Pause split jerk + Split jerk *pause is always at the bottom of the dip. B) 12 minute AMRAP: 10 toes to bar-10 db deadlifts-10 db hang power clean (40/30lb)… Read more »

Crossfit A) 9 minute alt EMOM: 1) 3-6 strict pullups + 3-6 kipping pullups 2) 8 weighted bent over barbell rows with 1 sec pause at top of contraction 3) 10-15 banded lat pull downs B) 4 rounds for time… Read more »

Crossfit Partner WOD:100 double unders20 strict press (115/75lbs)100 double unders30 overhead squats100 double unders40 push press100 double unders50 front squats100 double unders60 push jerks100 double unders70 back squats100 double unders*One person works at a time, split up reps as desired.

Crossfit A) Every 90 seconds for 12 rounds: 1) bench press 8 reps @ challenging weight 2) 5 tempo double kb front rack squats *Tempo 3 seconds down, 3 second pause, 3 seconds up. No pause at top. So each… Read more »

Crossfit Upper body strength/skill/endurance work4 rounds for quality: 2-3 rope climbs Rest 30-45 seconds10 db push press (40-50lb/30-35lb) + 100ft staggered overhead carry + 10 double overhead lungesRest 30-45 seconds 3 sets of 1 wall walk + 6-10 shoulder taps…. Read more »

Crossfit A) Deload back squats. 4×5 w/ tempo 5 seconds down, no pause, fast up. @55-60%During rest, Accumulate 1 minute elbow plank, 1 minute plank on hands, 1 minute right side plank, 1 minute left side plank (So 4 total… Read more »

CrossfitA) Accumulate 6-8 working sets of Snatch + Overhead squat+ Snatch pull+ 6 second lower @70-90%. During rest accumulate a total of 4-5 sets of knee to feet jump + 3 broad jumps*20-25 minute cap B) For time: 21-15-9 power… Read more »

Crossfit A) 9 minute alt EMOM Core focus: 1) 5-7 strict toes to bar with 3-5 second descent 2) 20 seated leg raises over kb 3) 100ft double kb front rack carry B) 20 minute AMRAP: 8 front squats (135/95lb)-8… Read more »

Crossfit Partner WOD: I-go-you-go for 10 rounds total: Bike erg 12/10 cals+ 15 box jumpsThen I-go-you-go for 10 rounds total: 50 double unders+ 8 push press + 8 push jerks ( 95/65lb)*30 minute time cap

Crossfit For total time: 10-9-8-7-6-5-4-3-2-1 kipping pullup1-2-3-4-5-6-7-8-9-10 deadlift (185/135lb) Then 1000m row Then 10-8-6-4-2 strict pullup-db box step up (40/30lbsx2)(20/18″) Then 500m row Then 5 db manmakers *On the first piece remember that the pullup and deadlift reps will always… Read more »