Crossfit A) 21-15-9-6-3 unbroken thrusters. *Ascend in weight each set. *Start at 75/55lb or 95/65lb or 115/75lb. *Rest 2-3 minutes after each set. B) I-go-you-go Partner WOD: 200/150 calorie row *Switch off every 20/15 calories. *For male/female partners, row 175… Read more »

Crossfit A) back squat 2×5@70%. Then 3×5 @75%. Superset with 5-10 tempo bar/ring dips. *Tempo 3 seconds down/fast up B) 10 minute amrap: 8 deadlifts-8 hang power cleans (135/95lb)-8 burpee box jumps Rx-Plus 155/105lb Metcon Class  A) 2 rounds for… Read more »

Crossfit A) 10 minute EMOM: 1-2 power snatches B) 15 minute alternating EMOM: 1) 100ft db farmers carry (70/50lb) 2) 5 double kb cleans + 5 double kb front squats + 5 double kb STOH 3) Rest *Scaling option: Reduce… Read more »

Crossfit 10-8-6-4-2 strict HSPU After each set 15 sec L sit hold Then rest 30-60 seconds before next set. *12 minute time cap. *Scale reps to 8-6-4-2-2 if needed B) 2 rounds for time of 20 push jerks (135/95lb)-20 OH… Read more »

Crossfit A) With a partner 3x 200m farmer’s carry 50 double unders 40 overhead squats (115/75lb) 50 double unders 30 hand-release push ups 400m run B) 10 min death by burpee box jump *Starting with 3 reps, moving up by… Read more »

Crossfit A) 16 minute EMOM: 1) 2 rep front squat w/3 second pause 2) db bench press 10 reps 3) 10 wide stance empty barbell good mornings 4) rest B) 8 minute ascending ladder of thrusters (95/65lb)-toes to bar 3-3-6-6-9-9..etc… Read more »

Crossfit A) Row 2000m for time 10 minute rest B) Helen: 3 rounds of Run 400m-21 kb swings (53/35lb)-12 pullups Rx-Plus Men aim for sub 7:15 row. Women aim for sub 8:00 row Metcon Class  10 x 2 min on… Read more »

Crossfit A) 4×8 back squat, deload, speed focus. @50-55% of 1RM. Superset with 5 false grip ring pullups or 5-10 false grip ring rows B) 15 minute alternating EMOM: 1) 10-16 alternating pistols 2) 1-2 rope climbs 3) 3-4 renegade… Read more »

Crossfit A) 10 minute EMOM: 1-2 split jerks, with 2 second pause in catch position before recovering feet. *Ascending weight as form allows B) 20 minute AMRAP I-go-you-go style. Run 200m w/slamball+ 50 ft slamball lunge (50/40lb) *Substitute plate (35-55lb)… Read more »

Crossfit A) Gymnastics skill: 10-8-6-4-2 kipping HSPU. After each set 15-20 sec chin over bar hold Then rest 30-60 seconds before next round *12 minute cap B) 4 rounds for time of 8 squat snatches (115/75lb) + 12 bar facing… Read more »