Crossfit A) For time: 15 rounds of Cindy. (5 pullups-10 pushups-15 air squats) Every 3 minutes, stop and do 2x length of rig suitcase carry (70/50lb db) *24 minute time cap *Do first suitcase carry at minute 3 *Switch hands… Read more »

Crossfit A) 1-2 halt snatch + 1 overhead squat. Go every 90 seconds for 8 rounds *On halt snatch, pause one second right below knee *Only do 2 halt snatches each round if you are working with light weight B)… Read more »

Crossfit 12 min EMOM: 1) 5/side lateral db box step overs 2) 1 heavy turkish get up/side 3) rest B) 3 rounds fo max reps: 1 min db push press (35/25lb) 1 min rest 1 min db front squat +… Read more »

Benchmark WOD “Fight club” 3 Rounds of 1:00 Max Reps of each of the following exercises: Thrusters (95/65#) Power Cleans (95/65#) Box Jump Overs (24/20″) Pull Ups Assault Bike Calories 1 min Rest after each completed round.

Crossfit Partner WOD 2 rounds for time of: 100 double unders 50 hang power snatches (95/65lb) 50 overhead lunges (25/side) 50 pullups 100 jumping air squats *Split up reps as desired . One person works while other rests.

Crossfit A) 12 minute alternating EMOM: 1) 6-8/side weighted single leg dls (1 kb or db in each hand) 2) 1 legless rope climb 3) rest B) For time: Row 500m farmers carry 200m (53/35lb) Run 400m Bear Crawl 1x… Read more »

Crossfit 2 minutes on 2 minutes off : Buy in with 10 thrusters (75/55lb) -10 box jumps-10 db snatches (50/35lb)(5/side) Then max burpees in remaining time. Stop when you reach 100 burpees. *time cap: 10 rounds *Scaling option: Scale buy… Read more »

Crossfit A) Every 2 minutes for 8 rounds: 1 Clean deadlift + 1-2 Cleans (no touch and go) B) 21-15-9 power clean and jerk (115/75lb)-pullup Rx-Plus chest to bar pullups

Crossfit A) 5×7 back squats @ 75% B) 8 minute alternating EMOM: 1) 8 burpees to a 1ft target above reach 2) max slamballs (40-50/20-30lb) *Score is total slamballs Metcon Class 8×3 min on 2 min off alternating between A… Read more »

Crossfit A) 8 rounds of 30 seconds on 1 minute off for max reps alternating between 1) HSPU 2) ring rows B) For time: 21 deadlifts (225/155lb) Run 400 meters 15 deadlifts Run 400 meters 12 deadlifts Run 400 meter… Read more »