Crossfit9 minute alt EMOM: 1) 5 strict pullups + 10 second chin over bar hold 2) 8 barbell weighted rows with 1 sec pause at top of contraction 3) 10- 15 banded lat pull downs B) 16 rounds for time:… Read more »

Crossfit Partner WOD: 3 rounds for time of 30 power snatches (95/65lb)40 air squats30 db GTOH (35-50lb/25-35lb)40 wallballs30 calorie bike *one person works at a time. Split up reps as desired.

Crossfit A) Every 90 seconds for 12 rounds: 1) bench press 8 reps. 2) 5 tempo double kb front rack squats *3 seconds down-3 second pause-3 seconds up 3) Db Death march 12-14 steps B) Every 4 minutes for 16… Read more »

Crossfit A) 10 minute alt. EMOM 1) 4-7 strict pull-ups 2) 3 power cleans + 3 front squats + 3 push jerks (95/65lb) or (115/75lb) Rest 5 minutes B) 10 minute alt. EMOM 1) 7-12 Kipping toes to bar 2)… Read more »

Crossfit (8:30/9:30/10:30am) For time:100 air squats80 mountain climbers60 alternating db snatches (50/35lb)40 burpees20 chest to bar pullups40 burpees60 alternating db snatches80 mountain climbers100 air squats Rx-Plus 20 bar MU

Crossfit A) 9 minute alt EMOM: 1) 7-10 strict toes to bar 2) 10-20 seated leg lifts over kb 3) 100ft double kb front rack carry B) Every 5 minutes for 15 minutes: 15 pushups-50 double unders-15 thrusters (95/65lb)-50 double… Read more »

Crossfit A) Partner WOD800m run together50 power snatches (95/65lb)800m run together100 wallballs (20/14lb)800m run together50 burpee box jump overs (24/20″)*One person works at a time while other person rests, except on runsB) Coaches choice

Crossfit A) Every 90 seconds for 12 rounds:1) Strict press 8 reps 2) 5-7 strict knees to elbows 3) 10-15 good mornings (with strict press barbell) B) 8 rounds of Row 250m + 2 touch and go squat clean. Rest… Read more »

Crossfit12 days of Christmas WOD 1 db renegade row devils press (50/35lb) 2 db burpee deadlifts 3 strict pullups 4 thrusters (95/65lb) 5 hang power cleans 6 front rack lunges 7 deadlifts 8 toes to bar 9 hand release pushups… Read more »

Crossfit A) Back squat. Find a 5RM. Then do 2×5 -15% of 5RM *25 minute time cap B) 5 minute EMOM: 7-10 burpee box jump overs Rest 1 minute 5 minute EMOM: 6-10 touch and go power snatch (95/65lb)