Crossfit A) 4×8 deadlift Start at a moderate weight then ascend in weight each set as form allows. Superset with weighted or unweighted 25-50ft tabletop bearcrawl *25-30 minute cap B) 10 minute AMRAP: 10 single arm db push presses (Left)… Read more »

Crossfit Partner WOD: 10 rounds total I-go-you-go style of: 200m wallball run (20/14lb)-20 alternating db snatches (50/35lb) (or 35/25lb) After every 2 rounds completed, partners must complete 20 (total) partner throw wallball situps before the next partner goes Then 10… Read more »

Crossfit A) 12 minute alternating EMOM: 1) 30 second handstand hold + 5 strict HSPU (or one controlled negative) 2) 5 strict toes to bar + 15 second L-hang 3) rest B) 5-4-3-2-1 strict ring MU- heavy deadlift (315/225lb) After… Read more »

Crossfit A) Front squat: 7×3 Go every 2 minutes 3 sec pause on 1st rep Pick a challenging weight B) Alternating EMOM: 1) 10 erg burpees 2) max calorie row Stop when you get to 100/80 calories *16 minute time… Read more »

Crossfit A) 5 rounds for time: 50 mountain climbers 20 front rack lunges (95/65lb) 15 power cleans 10 push jerk 15 pullups 20 pushups 50 double unders *If needed scale weight to 75/55lb B) Coaches choice

Crossfit A) 1 power snatch + OH squat every 45 seconds for 10 rounds @ 70-75% 1RM B) Karen: 150 wallballs for time. *11 minute time cap Rx-Plus Rest 90 seconds from completion then complete max double unders until the… Read more »

Crossfit A) 4 rounds for quality: 10-12 db bench press 10-12 plyometric pushups 30 second weighted superman hold *16 minute time cap B) 15 minute EMOM: 1) 15/12 calorie bike erg 2) 1 round of DT (12 deadlifts-9 hang power… Read more »

Crossfit PARTNER WOD: 300 double unders 150 kb swings (53/35lb) 100 plate lunges (45/25lb) 50 pullups 100 burpees 150 goblet squats 300 double unders *40 minute cap *One person works while the other rest

Crossfit 12 minute alternating EMOM: 1) handstand walk  practice 2) 10-15 kipping toes to bar 3) rest B) 7 minute AMRAP: 50/40 cal bike then max power clean + jerks (135/95lb)  6 minute AMRAP: 40/35 cal bike then max snatches… Read more »

Crossfit A) 5×5 front squat Start at a medium weight and increase weight each set B) 10 rounds: 10 alternating db snatches (50/35lb) -10 box jumps (20/18″ box) *Scale db weight if you can’t do a set of 10 unbroken… Read more »