Crossfit A) 4 rounds for quality: 10-12 db bench press 10-12 plyometric pushups  30-45 second weighted superman hold *Coaches choice plyometric pushup. Scale to regular strict pushup if needed *For superman hold, hold change plates (like 2.5lb plates) in each… Read more »

Crossfit Partner WOD: 2 rounds for time of : 50 thrusters (95/65lb) 50 calorie row 50 burpees 50 box jumps 50 hand release pushups *Split up reps as desired. One person works while other rests *40 minute time cap Rx-Plus… Read more »

Crossfit A) 12 minute alternating EMOM: 1) 50ft handstand walk or handstand walk practice 2) 10-15 kipping toes to bar 3) rest B) Every 3 minutes for 15 minutes: 50 double unders 10 front rack lunges (115/75lb) 5 double kb… Read more »

Crossfit A) Find a 1 rep max back squat in a 25 minute time cap B) 10 minute AMRAP: 6 db renegade row pushups 6 db power cleans 6 db hang squat cleans 6 db push press (35/25lb) Rx-Plus 40/30lb… Read more »

Crossfit A) For time: Run 400m 50 slamballs (40-50/20-30lb) Run 400m 40 pullups Run 400m 30 power cleans (115/75lb) Run 400m 20 push press Run 400m 10 oh squats * if smoke is still bad sub 1000m/900m bike for run… Read more »

Crossfit A) 1 power clean and split jerk. Go every 45 seconds for 10 rounds @75% 1RM C+J *Emphasize quality and consistency of movement. If reps get sloppy, lower the weight. B) Partner WOD I-go-you-go style for 5 rounds each:… Read more »

Crossfit A) Complete the following for weight and quality in a 20 minute time cap: Db Bulgarian split squats 4×10/side 4×10 weighted good mornings 4×45 second weighted side plank (2 on the left side, 2 on the right) *Do side… Read more »

Crossfit Partner WOD: Each complete I-go you-go style: 20-18-16-14-12-10-8-6-4-2 cal bike or row 10-9-8-7-6-5-4-3-2-1 push jerk (135/95lb) or (95/65lb)-burpees over the bar *So partner 1 completes 20 cal-10 push jerk-10 burpees, then partner 2 completes 20 cal-10 push jerks-10 burpees… Read more »

Crossfit A) 3-4 rounds for quality: 5 false grip ring pullups or 2-5 strict ring MU-10 L sit db press-45 second heavy plank hold B) Death by thrusters (95/65lb) *Start at 1 thruster Add 1 thruster every round until you… Read more »

Crossfit Back squat: 6×4 @ 80-85% B) 5 minute AMRAP: 5 hand release pushups-7 jumping air squats-9 hang power cleans (95/65lb) Rest 1 minute 2 minute AMRAP: max kipping/butterfly pullups Metcon Class  10 rounds: Row 250m 10 lateral hops over… Read more »