Crossfit A) 12 min EMOM: 1) 4-8 false grip pullups or 2-4 strict ring MU 2) 30 second handstand hold/50 ft HS walk or practice 3) rest B) Every 3 minutes for 5 rounds: 10/8 cal bike erg8 db power… Read more »

Crossfit 3 rounds with a partner:90 double unders30 calorie bike erg30 power clean and jerks (95/65lb)30 burpee box jumps *One person works at a time. Split up reps as desired

Crossfit 4 rounds for quality:8 strict press-10 bent over rows-10 db RDLs B) For time: 30 toes to bar-20 hand release pushups- 10 heavy squat snatch (155/105lb)-20 hand release pushups-30 toes to bar Rx-Plus HSPU- (165-185lb/115-125lb) WOD NotesThe main piece… Read more »

Crossfit Every 4 minutes for 20 minutes complete: Run 300-400m + 10 db front squats (40/30lb) Then every 4 minutes for 20 minutes complete:Run 300-400m + 10 pullups *Aim for 90 seconds rest. Scale pullups to 5-9 reps as needed…. Read more »

Crossfit A) Clean + 1 front squat + split jerk. Go every 2 min for 8 rounds @75-90% B) Buy in 50 wallballs Then 3 rounds of: 15 burpee box jump overs-20 alternating db snatches (50/35lb) *15 minute cap

Crossfit A) Back squat Find a heavy set of 6Then do 2-3×6 @ ~90% of heavy 6 *25 minute cap B) 10 minute AMRAP: 4 strict pullups-8 hang power cleans (135/95lb)-30 double unders WOD Notes The reps in the metcon… Read more »

Crossfit A) 12 minute EMOM: 1) 4-8 strict ring dips + 10-15 second hold at top 2) 5 strict ttb + 10-15 second L-hang 3) 30 seconds superman hold B) 1 minute max cal sprint on machine of choice Rest… Read more »

Crossfit Partner WOD: 3 rounds each I-go-you-go: Row 500mThen 5 rounds each I-go-you-go: 10 db GTOH (35/25lb) or (50/35lb)+ 10 box jump oversThen 3 rounds each I-go-you-go: 20 burpees

Crossfit A) 4 rounds for quality: 5 single arm db strict press +5 single arm db push press/side10 alternating db bench press tempo 2020 (5/side)3 depth jumps + 3 broad jumps*On db bench press start with both arms locked out… Read more »

Independence Day WOD! For time: Run 800m400m db or kb carry (50/35lb)10 rounds of (5 pullups-10 pushups-15 air squats-30 double unders)400m db or kb carry (50/35lb)Run 800m *On 400m carry, athletes holds a pair of dbs or kbs. They can… Read more »