Crossfit A) 4 rounds: Row 500m-Run 400 Rest 3 minutesThen 7-10 minute rest B) For time: 40 db deadlifts-30 db hang power cleans-20 db front rack lunges-10 db thrusters (35/25lb) *9 minute cap Rx-Plus 50/35lb dbs Metcon Class A) 10… Read more »

Crossfit A) Front squat: 4×5 *Start at a moderate weight and increase each set. Go 5-10 lbs heavier than last week*Superset with core movement/hold of choice B) 10 minute AMRAP: 3 bar MU (sub CTB)-6 hand release pushups–9 American kb… Read more »

Crossfit A) 1 power clean + 1 hang power clean. Go every 75 seconds for 10 rounds. B) 7 minute AMRAP: 7 squat cleans (95/65lb)-7 toes to bar. Rest 2 minutes. 5 minute AMRAP: max burpees over bar Metcon Class… 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) 25-20-15-10-5 bike erg cals-deadlift (155/105lb)-box jump*20 minute… Read more »

Crossfit Partner WOD: I-go you-go style for 3 rounds each: 15 db squats (50/35lb) or (35/25lb)-15 box jump overs Then I-go-you-go style for 3 rounds each: 15/12 cal bike erg-10 db devils press Then I-go-you-go style 3 rounds each: 100… Read more »

Crossfit A) Deadlifts: 4×8 @ ~65% Superset with 8/leg front foot elevated db lunges with dbs (front foot on 45lb plate) B) 3 rounds for time of: 15 push jerks (95/65lb)-15 overhead squats C) Coaches choice abs Rx-Plus 135/95lb

Crossfit A) @ min 0: Run 800m @ Min 7: Run 400m@ Min 11: Run 200m @ min 13: run 400m @ minute 17: run 800m B) 12 minute alternating EMOM: 1) 5-10 strict HSPU 2) 2-5 ring MU 3)… Read more »

Crossfit A) Front squat: 4×5 *Start at a moderate weight and increase weight each set *Superset with 5-10 reps of gymnastics weakness of choice *Examples: pushups/pullups/dips/toes to bar/MU *20 minute time cap B) 14 minute AMRAP: 150m farmers carry-15 double… Read more »

CrossfitA) 1 snatch high pull + 1 snatch*Reset between reps *Go every 90 seconds for 10 rounds *Start around 60% 1RM and ascend in weight as form allows B) 2 rounds, each for time. Rest 4 minutes between rounds 1100m/1000m… Read more »

Crossfit A) For quality accumulate: 30 strict toes to bar + 40 kipping pullups + 2 minutes ring support hold *Split up into big or small sets as desired *16 minute cap B) 3 rounds for time of : 10… Read more »