Crossfit A) 10 minute alternating skill practice EMOM: 1) 30 double unders 2) barbell cycling practice: 6-8 push jerks @ moderate weight *If you don’t have double unders, do up to 10 attempts. If you can do 30 unbroken, practice… Read more »

Crossfit A) 5×6 front squat. Heavier than 2 weeks ago. B) 3 rounds for time: 10 hang power cleans (155/105lb)- 20 alternating db snatches (50/35lb)-30 air squats Rx-Plus 175/125lb

Crossfit A) Nate 20 minute AMRAP: 2 ring MU-4 HSPU-8 american kb swings (70/53lb) *Or scaled Nate: 4 chest to bar pullups – 4 box HSPU- 8 kb swings (53/35lb) B) Coaches choice Metcon Class 8×2 min on 2 min… Read more »

Crossfit A) 7 rounds, go every 2 minutes: 3 position snatch (high hang-hang and from the floor) *Reset for last rep off the ground. Ascend in weight as form allows B) W/a partner I-go-you-go style for 8 rounds total: 5… Read more »

Benchmark WOD Karen 150 wallballs for time (20/14lb) Rx+ 30/20lb

Crossfit Partner WOD: I-go-you-go style 10 rounds total: Row 20/16 calories+8 burpee box jumps Then directly into 10 rounds total: 10 Oh squats (95/65lb) or (135/95lb) + 10 toes to bar *So one partner goes through entire round while other… Read more »

Crossfit A) For quality: 15-12-9-6-3 or 12-9-6-3 kipping pullup-strict pushup or HSPU B) @minute 0: Grace 30 clean and jerks for time (135/95lb) @minute 7: Annie 50-40-30-20-10 double under- sit-up @ minute 16: time cap

Crossfit A) 12 minute alternating EMOM 1) Deadlifts 5 reps. No touch and go *Heavier than last time 2) 3-5 high seated box jumps 3) rest B) 4×2 minutes on 2 minutes off: Run 200m then alternate between 1) max… Read more »

Crossfit A) 5×3 tempo front squats @ challenging weight. 3 seconds down, no pause, fast up After each set 15-20 second L-hang or L-sit hold B) 15 minute AMRAP: 21 box jump-15 burpees-9 hang squat snatches (95/65lb)

Crossfit In 3 minutes complete as much of the following as possible: 30/25 calorie row 25 pushups 20 power cleans (135/95lb) 15 push jerks 10 bar MU (CTB pullup) Rest 1 minute In 6 minutes complete as much of the… Read more »