Crossfit A ) Find a heavy snatch in 20-25 minutes B) Every 3 minutes for 15 minutes: 18/15 calorie row+ 5 touch & go power snatches @~50-60% 1RM*For athletes with a lighter snatch 60-65% may be more appropriate WOD NOTES… Read more »

Crossfit A) Back squatFind a heavy set of 8 Then do 2×8 @~90% of heavy 8 *25 minute cap B) 3 rounds: 10 db burpee deadlifts (50/35lb)-15 toes to bar Rest 2 minutes Then 3 rounds: 10 db box step… Read more »

Crossfit A) 12 min alternating EMOM: 1) 4-8 false grip ring pullups or 2-4 strict ring MU *Scale to regular strict pullups on bar as needed 2) 30 second handstand hold or 50 ft HS walk or HS walk practice… Read more »

Crossfit A) Harvey Milk 11 pullups27 double unders19 burpees78 situps100 air squats *Complete Pull-Ups, then Double-Unders and Pull-Ups, then Burpees, Double-Unders, and Pull-Ups, etc. until a final round of Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups*24 minute time cap 7-10… Read more »

Crossfit A) 4 rounds for quality: 8 strict press-10 bent over rows-10 db RDLs *Strict press and bent over rows are with barbell with weight of choice B) For time: 500m row15 power cleans (135/95lb) or (115/75lb)15 bar over burpees10… Read more »

Crossfit Every 4 minutes for 40 minutes alternate between A and BA) Run 300-400m + 10 front squats (95/65lb) B) Run 300-400m + 10-15 hand release pushups *Aim for 90+ seconds rest, adjust distance/reps as needed WOD Notes Thursdays are… Read more »

Crossfit A) Find a heavy clean and jerk in 25 minutes B) 12 min alternating EMOM: 1) 5 touch & go clean & jerks @ 50-60% 1RM. 2) 40-60 double unders WOD Notes Today we are finding a 1 rep… Read more »

Crossfit A) Back squat deload: 5×3 tempo 3030 *3 seconds down, no pause, 3 seconds up @50-55% *Superset with accessory movement of your choice B) 3 rounds for time of : slamball + db carry 200m50 ft burpee broad jump-20… Read more »

Crossfit A) 12 minute alternating EMOM: 1) 5 strict ring dips + 10-15 second hold at top 2) 5 strict ttb + 10-15 second L-hang 3) 30 second superman hold * Can also sub weighted chinese plank B) 1 min… Read more »

Crossfit 30 minute alternating EMOM:1) 6 db deadlifts+ 5 db power cleans+ 4 db front squats (35/25lb)2) 12 burpees3) 10 kb swings (53/35lb) + 10 pushups4) 12/10 calorie bike 5) rest Rx-Plus50/35lb dbs, 15 burpees, 15/12 calorie bike