Crossfit A) Back squat deload: 7×3 @ 60-65%. Speed focus. *Superset 4 out of the 7 sets with a 15-20 chin over bar hold. B) 15 minute AMRAP: Row 20 cals-10 squat snatches (75/55lb)-20 lateral hops over the bar Rx-Plus… Read more »

Crossfit a)  20 min EMOM 1) 10-15 box jumps 2) 3-5 heavy touch and go power cleans 3) Max burpees 4) rest Rest five minutes. b) In teams of 2, one person working at a time 3X SPRINT 200m (together)… Read more »

Crossfit A) 12 minute EMOM 1) Bent over row/w loaded barbell 8-10 reps 2) single leg weighted box step ups 6-8/side 3) Rest B) 3 rounds of 6 1-minute stations for max reps.  1) alternating db squat snatches or db… Read more »

Crossfit A) 3 min AMRAP: 21 calorie row-21 over the erg burpees. In remaining time max thrusters (75/55lb) 3 minute rest 3 minute AMRAP: 18 cal row-18 erg burpees. In remaining time max thrusters (95/65lb) 3 minute rest  3 minute… Read more »

Crossfit A) Back squat : Work up to a 5RM. Then do 2×5 @ 90% of 5RM *25 minute cap B) 10 minute AMRAP: 12 front rack lunges (115/75lb)-12 toes to bar-12 kb swings (53/35lb) Rx-Plus 135/95lb Metcon Class  30… Read more »

Crossfit A) Every 90 seconds for 10 rounds: 1 snatch balance + 1 overhead squat w/3 second pause  *Stay at each weight for at least two rounds. Ascend in weight as form allows. B) 3 rounds of 10 burpee box… Read more »

Crossfit A) Choose rep scheme based on ability: 10-8-6-4-2 or 12-10-8-6-4 or 14-12-10-8-6 or 16-14-12-10-8 kipping/butterfly pullups. *After each set 30 second handstand hold. *Then rest 30-60 seconds before next round B) Run 400m Then 5-4-3-2-1 heavy squat clean and… Read more »

Crossfit A) 25 min AMRAP With a partner, one person working at a time complete: 400 m Farmer’s carry (share the weights – both partners go) 500m row or 25 cal assault bike or 35 cal air dyne 40 DL… Read more »

Crossfit 12 minute EMOM: 1) Push press 6 reps 2) suit case deadlift x8/side 3) rest  B) 8 minute max calorie row w/partner. Rest 3 minutes. 6 minute max calorie row w/partner. *Partners can switch as often as desired Metcon… Read more »

Crossfit A) 5 rounds for time of Run 200m-10 hang power cleans (135/95lb)-10 ring dips B) 8 minute AMRAP: max rope climbs. *Focus on quality of reps, no legless rope climbs *Wear appropriate shin protection for rope climbs! Rx-Plus 155/105lb… Read more »