Crossfit A) Romanian DL 4×10 45-50% of 1RM. Superset with Db bent over row 4×8-10 per side. Go every 3:30. B) 12 minute AMRAP: 15 kb swings (50/35lb)-20 jumping air squats-15 toes to bar Rx-Plus 70/53lb Metcon class  Go every… Read more »

Crossfit A) 12 minute alternating EMOM 1) 5-10 kipping/butterfly pullups or 5-15 CTB or 3-6 ring MU  2) 20 second L-sit hold 3) 5-8 pistols/leg B) 3 rounds of Row 500m-20 front squats (95/65lb)-10 alternating front rack lunges-5 strict chest… Read more »

Crossfit A) Snatch balance: 10×2. Go every 90 seconds. B) 20 rounds: 1 squat snatch @ 80-85% of 1RM snatch-5 wallballs-15 double unders Metcon class A) Run 400m-40kb swings-Run 600m-30 kb swings-Run 800m-20 kb swings-Run 1200m-10 kb swings B) 3… Read more »

Crossfit A) back squat 2×5 @ 65-70% 3×5 @80%. Superset with 3 depth broad jumps for max distance. B) 2017 Age qualifer WOD 3: 21-15-9 STOH (135/95lb)- chest to bar pullup *10 minute time cap. Rx-Plus Rest exactly 1 minute… Read more »

Crossfit A) 10 min EMOM: hang power cleans (95/65lb) or (115/75lb) + box jumps Rest 5 minutes B) 10 minute EMOM: goblet squats (53/35lb) + kb swings Rest 5 minutes C) 10 minute EMOM : db push press (35/25lb) +… Read more »

Crossfit Nancy + Helen 5 rounds of  Run 400m-15 overhead squats (95/65lb).  Then 3 rounds of Run 400m-21 kb swings (53/35lb)-12 pullups.  Rx-Plus 70/53lb kb and CTB pullups for Helen Metcon class  4 rounds of 1 minute stations for max… Read more »

Crossfit A) Deadlift 6-6-5-5. Start at 70% and work up to 80-85%. Superset w/ Db strict press 4×10. Go every 3 and a half minutes. B) 8 minute alternating EMOM 1) double kb front rack carry 40m or 2x length… Read more »

Crossfit 12 minute EMOM 1) 1-3 skin the cats 2) 5-10 strict HSPU or scale to box HSPU or 3-5 slow HSPU negatives 3) 30 sec hollow body hold or 20 hollow body rocks B) I-go-you-go partner WOD alternating between… Read more »

Crossfit A) Hang power clean + hang clean . Go every 75 seconds for 10 rounds B) 5 rounds of: 10 double kb clean and jerks (53/35lb) + 4 ring MU *Scale to 6 chest to bar pullups Metcon class… Read more »