Crossfit 23 minute AMRAP: Run 2 miles AMRAP DT in remaining time (12 deadlifts-9 hang power cleans-6 push jerks) (155/105lb) *Scaling option: Run 1.5 miles Metcon Class  A) For time: 20-18-16-14-12-10-8-6-4-2 wallball 10-9-8-7-6-5-4-3-2-1 burpee over wallball B) Coaches choice

Crossfit A) 10 minute EMOM: 1-2 split jerks B) 5 rounds for time of: 10 alternating db snatches (50/35lb)-10 hand release pushups Rest 2 minutes Then 5 rounds for time of : 10 box jumps-10 american kb swings (62/44lb) *Athlete… Read more »

Crossfit A) 5×7 back squats @65% B) 10 minute AMRAP: 10 front rack lunges (115/75lb) 25 double unders 10 toes to bar 25 double unders Metcon Class A) 14 minute AMRAP 60 calorie row 50 alt. db snatches (50/35lb) 40… Read more »

Crossfit A) 8 rounds of 30 seconds on 1 minute off for max reps alternating between 1) HSPU or box HSPU 2) ring rows *So 4 rounds of each B) Partner WOD: I-go-you-go for 5 rounds each 16/12 cal bike… Read more »

Benchmark WOD FIGHT GONE BAD With a running clock, complete 3 rounds for Reps of: 1 Minute wallball shots (20lb/14lb) 1 Minute sumo deadlift high pulls (75lb/55lb) 1 Minute push press (75lb/55lb) 1 Minute box jump 20’’ 1 Minute Row… Read more »

Crossfit A) 12 minute alternating EMOM 1) 50ft kb mixed front rack + overhead lunge (One kb in front rack position and one kb locked out overhead) *Switch arm that is overhead on consecutive rounds 2) 6-8 strict straight leg… Read more »

Crossfit A) For time: 50 calorie bike erg 50 double unders 50 db box step ups (35/25lb)(20/18″ box) 50 double unders 50 db thrusters 50 double unders 50 calorie row B) Coaches choice Rx-Plus 24/20″ box Metcon Class  60 plate… Read more »

Crossfit A) Every 75 seconds for 8 rounds: Snatch + Overhead squat B) 14 minute AMRAP: 4 deadlifts (275/185lb) 8 kb snatches (53/35lb)(4/side) 12 toes to bar 16 air squats

Crossfit A) 4×7 back squats deload @55% Superset with 15-20 second L-sit B) 3 rounds: Run 400m-20 wallballs-50ft handstand walk (or 20 shoulder taps or 3 wallwalks) Metcon Class For total time: 5 rounds of 15 air squats 15 american… Read more »

Crossfit A) 8 minute alternating EMOM: 1) 4-7 strict pullups  2 ) 30 seconds max strict pushups B) 3 minute AMRAP: 21 dl-15 hang power cleans max rep push jerk (135/95lb) in remaining time Rest 2 minutes 2) 3 minute… Read more »