Crossfit A) 2 power snatch + 2 overhead squats Every 2 minutes for 8 rounds *Reset between power snatches B) 3 minute AMRAP: HSPU Rest 2 minutes 3 minute AMRAP: bear complex (95/65lb) Rest 2 minutes 3 minute AMRAP:  calorie… Read more »

Benchmark Class  Mary As many rounds as possible in 20 minutes of: 5 handstand pushups 10 alternating pistols 15 pull-ups

Crossfit A ) 12 minute AMRAP with partner alternating every 2 minutes max calorie row for time B) Alternate with partner         8 x 3 min AMRAP:                 3 power… Read more »

Crossfit A) 4 rounds for quality: 10 weighted pushups-5 false grip ring pullups-20 second ring support hold *Scale to 10 strict pushups unweighted or 10 strict pushups with hands on elevated box *Scale ring pullups to banded strict pullups, or… Read more »

Crossfit A) 12 minute alternating EMOM: 1) 4 heavy deadlifts , reset after each rep 2) 5 broad jumps for max distance 3) rest B) 10 rounds for time: Run 200m-5 db burpee GTOH (35/25lb) *20 minute cap Metcon Class … Read more »

Crossfit 40 minute AMRAP: 30 wallballs 400m run 30 burpees 500m row 30 box jumps 100 double unders Metcon Class A) 10 rounds for time: 30 double unders-10 db thrusters (35/25lb)or (45/30lb) Rest 5-10 minutes B) 10 rounds for time:… Read more »

Crossfit A) 3 position clean: high hang-hang- from the floor Every 2 minutes for 8 rounds *Reset for rep off the floor B) 21-15-9 push press (95/65lb)-pullup-kb swing (53/35lb) Rx-Plus chest to bar pullup, 135/95lb

Benchmark WOD Jackie For time: 1000m row-50 thrusters (empty barbell)-30 pull-ups

Crossfit Partner WOD: 100 calorie row 800m run 60 wallballs 40 burpees over the bar 20 squat snatches (135/95lb) 40 burpees over the bar 60 wallballs 800m run 100 calorie row *One person works at a time, except for the… Read more »

Crossfit A) 4 rounds for quality: 8 weighted step ups/side 8 strict straight leg toes to bar 1 lap heavy db farmers carry (kbs/dbs or barbell for weighted step ups) *Rest as needed B) 12 minute AMRAP: 5 renegade row… Read more »