Crossfit A) Every 3 minutes for 12 minutes complete: 7-10 strict dips + 7-10 strict toes to bar B) Go every 6 minutes for 18 minutes: 10 power clean and jerks (95/65lb)-18 alternating overhead lunges-400m run *If not getting at… Read more »

Crossfit A) 15 minutes to find a heavy complex of: 3 (power or full) snatches + 1 overhead squat B) 12 minute AMRAP: 8 HSPU-8 high box jumps (30/24″)-16 single arm alternating russian kb swings (53/35lb) Rx-Plus 3″ deficit kipping… Read more »

Crossfit A) 12 minute EMOM 1) Strict press, 5 reps 2) db/kb single leg dls 6-8 reps /side 3) rest B) 8 rounds of 4 heavy front squats (175/125lb)-8 bar facing burpees Rx-Plus 205/155lb Metcon Class  A) 30 calorie row-30… Read more »

Crossfit A) 4×4:30 min on 4:30 min off: 1000m/900m row then max reps of a) db GTOH (35/25lb) b) db box step overs (20/18″) *Alternating between a and b, so a on rounds 1 and 3, b on rounds 2… Read more »

Crossfit A) Back squat 4×3 @75% 3×3 @ 80% . Superset 4 of the 7 sets with a 15-20 sec L-hang B) 2017 Masters/Teens games workout: 4 rounds for time of 50 double unders-15 power snatches (75/55lb) Metcon Class  A)… Read more »

Crossfit With a partner: Run 800m 50 hang power cleans (115/75) or (135/95lb) 50 bar over burpees Run 800m 50 bar over burpees 50 hang power cleans Run 800m *Both partners must run together. On the cleans and burpees, one… Read more »

Crossfit A) Every 2 minutes for 8 minutes complete 10-15 pushups + 6-10 strict pullups B) 27-21-15-9 db thruster (35/25lb)-box jumps (20/18″) Rx-Plus A) deficit or weighted pushups + strict CTB pullups B) 24/20″ box Metcon Class  A) 20 min… Read more »

Crossfit A) 16 minutes to find a heavy complex of: 3 cleans + 1 split jerk *Athlete can drop/reset after each rep. Does not need to be touch and go B) 5 rounds for time of 10 push jerk (135/95lb)-15… Read more »

Crossfit A) 12 minute EMOM 1) single arm db push press 6-8/side 2) Deadlift 8-10 reps @60%+ 3) rest B) 10 min alternating EMOM: 1) 4-5 db deadlifts (35/25lb)+4-5 db power cleans +4-5 db hang squat cleans 2) bear crawl… Read more »

Crossfit A) For quality: JT 21-15-9 handstand pushups-ring dips-pushups *15 minute cap B) I-go-you-go with partner for 5 rounds each: 200m sprint-15 wallballs-5 burpee tuck jumps *20 minute time cap Rx-Plus strict JT Metcon Class  A) 5 minute max calorie… Read more »