Crossfit A) Back squats Find a heavy set of 3 Then do 1-2 sets of max reps @ 80-85% of 3RM B) 5 rounds of : 3 touch and go power snatches (135/95lb)-9 pullups Immediately into 5 rounds of 6… Read more »

Crossfit A) 16 minute alternating EMOM: 1) 4-10 strict chinup 2) 5-15 kipping toes to bar 3) handstand hold/walk practice 4) rest B) For time: 30 burpees over kb Then 15-12-9 right arm kb snatch (53/35lb)-left arm kb snatch-kb overhead… Read more »

Crossfit A) Hip clean + hang clean + clean Go every 2 minutes for 8 rounds @70-80% B) 15 minute AMRAP: Run 200m-20 db deadlifts (50/35lb)-10 renegade row pushups

Crossfit A) Partner WOD: 100 calorie row 100 wallballs (20/14lb) 100 burpees over partner in plank 100 kb swings (50/35lb) 100 goblet squats *30 minute time cap *One person works at a time, except on burpees when other partner holds… Read more »

Crossfit A) For quality 4 rounds of: 8 db bulgarian split squats/side8 db push press with 3 second tempo on the way down each rep10 plyometric pushups B) DT Intervals. Every 2:30 minutes for 5 rounds complete 12 deadlifts-9 hang… Read more »

Crossfit A) 5 rounds for time: Run 600m-75 double unders-100ft double kb front rack carry (53/35lb) *Scale to 50 double unders if 75 will take you longer than 90 secs *30 minute time cap B) For quality: 3 rounds of… Read more »

Crossfit A) Back squat Find a heavy set of 5Then do 2-3×5 sets @90% of heavy 5 *25 minute time cap B) 10 minute EMOM: 6 box jumps (24/20″)-4 touch & go power snatches-3 overhead squats (115/75lb) *Scale reps or… Read more »

Crossfit A) 12 minute EMOM: 1) 3-6 kipping ring MU 2) 5 tempo strict HSPU (3 seconds down, fast up) *HSPU scaling options: 1) kick up to handstand, 3 second negative to headstand, kick down. 2) or same tempo on… Read more »

Crossfit A) Hip snatch + Hang snatch + Snatch Go every 2 minutes for 8 rounds @ ~70-80%B) 3 rounds for time: 18/15 calorie bike erg20 front squats (95/65lb)10 burpee to a 12″ target above reach WOD Notes We will… Read more »

Crossfit Partner WOD 3 rounds for time of: Row 50 cals40 wallballs (20/14lb)30 hang power snatches (95/65lb)20 clapping pushups1 building lap carrying wallball*Partners split up reps as desired. On run, both partners run together switching off who carries the wallball