Crossfit A) 16 minute Alternating EMOM: 1) 10-12 db RDLs 2) 6-8 Z presses 3) 100ft kb or db suitcase carry (50ft per arm) 4) rest B) 1 minute max rep strict pullups 2 minutes max air squats 3 minutes… Read more »

Crossfit A) 10 minute EMOM: 1 snatch+ 1 OH squat @75-85% B) 5 rounds for time: Run 200m w/plate (45/25lb) 12 plate GTOH 12 OH plate lunges 30 double unders

Crossfit Partner WOD 3 rounds for time of : 50 wallballs 40 burpees 30 power clean (135/95lb) 20 chest to bar pullups 10 wall walks *One person works at a time while other person rests. *Split up reps as desired.

Crossfit A) For quality: 10-8-6-4-2 Strict HSPU Strict toes to bar After each round 100ft double kb overhead walk *Scale strict HSPU to box HSPU *Add deficit to strict HSPU if 30 reps is not challenging B) 3 rounds for… Read more »

Crossfit A) Find a heavy single front squat in 20-25 minutes B) 21-15-9 push press (115/75lb) box jump (24/20″) hand release pushup C) If time, coaches choice accessory/core work Rx-Plus 135/95lb Metcon Class 10 rounds for total time Rest 1… Read more »

Crossfit For time: 100 double unders 50 burpees 40 kb swings (53/35lb) 30 single arm OH kb lunges (switch arms at 15 reps) 20 single arm kb hang clusters (switch arms at 10 reps) 10 rope climbs Rx-Plus burpees over… Read more »

Crossfit A) 4×5 deadlift with a 3 second tempo on the descent Superset with 6-8/side Filly presses B) 12 minute AMRAP: 10 pullups 15 abmat situps 10 slamballs (40-50/20-30lb) 15 wallballs (20/14lb) Metcon Class A) 10-9-8-7-6-5-4-3-2-1 double kb front squat-double… Read more »

Crossfit A) 10 minute EMOM: 1 clean + split jerk @75-85% B) Every 5 minutes for 4 rounds: 10 hang power cleans (95/65lb)-10 front squats-Run 400m *Scale reps of cleans and squats as needed to get at least 1 minute… Read more »

Crossfit Partner WOD: 5 rounds each I-go-you-go style: Bike erg 16/12 calories-12 burpees to a 6″ target above reach Then 5 rounds each I-go-you-go style: Run 200m-10 power snatches (95/65lb) or (115/75lb) *40 minute cap

Crossfit 12 minute alternating EMOM: 1) 4-5 strict tempo pullups (1 second pause at top, 3 secs down) 2) 5-10 kipping HSPU 3) rest B) 15 minute AMRAP: 10 power cleans (115/75lb) 20 chest to bar pullups 30 wallballs 40… Read more »