CrossfitA) Back squat 5×5 @77-80% B) 10 minute AMRAP: 14 alt. db snatches (50/35lb)-8 burpees-14 single arm OH lunges (7/arm)-8 burpees Metcon Class A) 5 rounds for time of: 30 double unders10 kb goblet cleans15/12 calorie bike10 kb plank pass… Read more »

Crossfit B) For time: 75 wallballs (20/14lb)-40 toes to bar-75 wallballs *Every time you break a set of wallballs, perform 5 burpees over the wallball before continuing. Rx-Plus 7 burpee penalty and 50 toes to bar

Crossfit A) Go every 90 secs for 12 rounds alternate between 1) 10 strict press @ challenging weight 2) 8-10 Single leg glute hip thrusts/side *Can add db weight 3) 10-15 controlled ring rows B) 10 minute assault/echo/erg bike @… Read more »

Crossfit A) 10 minute EMOM: 1) split jerk with 2 sec pause in catch position @70%+. Ascend in weight as form allows and only if holding pause for 2 seconds B) 7 rounds for time of: 30 double unders unbroken… Read more »

Crossfit A) 30 minute alternating EMOM: 1) Row 15/12 calories 2) 6 plank to pushup + 6 hand release pushups 3) 50 double unders 4) 6 hang power snatch + 6 alt. overhead lunges (95/65lb) 5) rest B) Coaches choice… Read more »

Crossfit A) Every 2 minute for 10 minutes complete: 8-10 deadlifts (185/135lb) + 1 squat clean and split jerk+ 5 burpees over bar. 5-10 minute break B) 15 minute AMRAP: Run 200m + 10 db renegade rows (35/25lb) + 10… Read more »

Thanksgiving Day WOD 5 rounds for time with a partner: 10 chest to bar pull-ups20 front squats (135/95lb) or (115/75lb)30 burpees40 American kb swings( 53/35lb)50 double unders60 jumping lunges *Split up reps as desired. One person works at a time

Crossfit A) For quality: 10-8-6-4-2 weighted pullup. After each set perform 10 kipping toes to ringsB) 16x 30 seconds on 45 seconds off rounds of each for max reps 1) alternating db snatch (50/35lb) 2) box jump overs (24/20″) 3)… Read more »

Crossfit A) Go every 90 secs for 12 rounds alternating between 1) 10-12 reps Bench press 2) 10-15 deficit db RDLs 3) 10-15 db bicep curls B) 15 minute row @ 75-80% effort. Don’t exceed 29 strokes per minute *Try… Read more »

Crossfit A) 10 minute EMOM: 1) 1 clean w/ pause an inch off ground @70-90%*Pause should be barely an inch off the ground. Goal is to get so tight in your setup that the bar comes slightly off the ground… Read more »