Crossfit A) Every 2 minutes for 8 rounds: 1 front squat + 2 split jerks * Start @65%+ 1RM split jerk and ascend in weight every 1-2 rounds as form allows B) 15 minute alternating EMOM: 1) 15 heavy russian… Read more »

Crossfit MURPHFor time: 1 mile run100 pullups200 pushups300 air squats1 mile run *Partition pullups, pushups and air squats as desired. *Optional: wear a weight vest Classes will be held at 7:30am, 8:30am, 9:30am and 10:30amAll classes will do Murph

Crossfit 30 min alternating EMOM: 1) 5 burpees over slamball + 10 slamballs 2) 10-16 overhead lunges (95/65lb) 3) 10 abmat situps + 10-15 jumping air squats 4) 15 push press 5) rest *Adjust reps up or down as needed… Read more »

Crossfit A) Deadlifts: 4×8 @65-70%. Superset with 8/leg front foot elevated db lunges B) JackieFor time: 1000m row50 barbell thrusters (45/35lb)30 pullups

Crossfit A) min 0: Run 800m. Min 6: Run 400m. Min 10: Run 200m Min 12: Run 400m. Min 16: run 800m . Then 7-10 minute break B) 5 Rounds of : 3 power snatch (135/95lb)6 overhead squats9 deficit pushups… Read more »

Crossfit A) 1. Front squat: 4×5 reps Start at a moderate weight and increase weight each set. Go heavier than last week 2. Superset with 5-10 reps of gymnastics weakness of choice. B) 10 min alternating EMOM 1) max db… Read more »

Crossfit A) Snatch double Go every 2 minutes for 8 rounds. Reset between reps. Work up to a heavy double for the day B) Every 4 minutes for 20 minutes: 25-30 wallballs (20/14lb) 3-5 ring MU *Scale to 5-10 ring/bar… Read more »

Crossfit A) For quality accumulate: 30 strict toes to bar + 40 kipping pullups + 2 minutes ring support hold *Split up into big or small sets as desired *16 minute cap B) For time: Run 400m Then 5 rounds:… Read more »

Crossfit Partner WOD: 80 cal bike erg60 wallballs40 power snatches (95/65lb)20 burpee box jumps10 ring MU or ring pullups20 burpee box jumps40 power snatches60 wallballs80 cal bike erg *Partners split up reps as desired. One person works at a time… Read more »

Crossfit A) Overhead squats: 4×5 reps. Start @ a moderate weight and increase as form allows. Superset with 5-8 double kb snatches. *Scale to 5/side single arm kb snatches B) 5×2 minutes on 1 min off: 10 db devils press… Read more »