Crossfit Partner WOD: 20-18-16-14-12-10-8-6-4-2 thruster (135/95lb) After each round run 400m *Split up thrusters as desired between partners *Both partners must run together

Crossfit A) Go every 4 minutes for 16 minutes: 4 x 8 sumo deadlift superset with 45 second weighted plank B) 13 minute AMRAP: 5 HSPU-10 alternating pistols-15 kb swings (53/35lb)

Crossfit Every 5 minutes for 30 minutes: Row 20/15 calories 10 deadlifts (185/135lb) or (225/155lb) 5 bar MU or 5-10 CTB pullups 50 double unders or 75 single unders *Scale reps and weights accordingly to get enough rest to complete… Read more »

Crossfit A) Power clean (w/pause in catch) + power clean. Every 90 seconds for 7 rounds  B) 3 rounds of Run 200m 7 single arm db push jerks/side Run 200m 7 db snatches/side (50/35lb) Rx-Plus 70/50lb db

Crossfit A) Back squat 4×10 @70% B) 7 minute AMRAP: 9 burpees over wallball-11 wallballs Metcon Class  9/11 tribute workout: 2001m row Then 9 rounds of 11 box jumps-11 burpees-11 air squats Then 2001m run

Crossfit A) 12 minute alt. EMOM: 1) 8 tempo db strict press (2020) 2) 6-8 tempo ring row (2020) 3) rest B) 10 minute EMOM: 4 deadlifts-4 hang squat cleans-4 push jerks (135/95lb) *Scaling options: Scale reps to 3-3-3 or… Read more »

Benchmark WOD A) Diane 21-15-9 deadlift (225/155lb) HSPU B) Coaches choice

Crossfit Partner WOD: I- go- you-go for 8 rounds total: Run 200m+ 6 pullups + 8 clean and jerks (96/65lb) Then I-go-you-go for 8 rounds total: Bike erg 16/12 calories + 16 wallballs (20/14lb) *One person goes through and entire… Read more »

Crossfit A) Every 4 minutes for 16 minutes: 12 back rack lunges superset with 12 bent over rows B) 15 minute alternating EMOM: 1) 2-5 ring muscle ups 2) 5-10 HSPU 3) 8-15 burpees *Coaches choice for scaling ring MU… Read more »