Crossfit A) Bodybuilding circuit: Every 90 second for 12 rounds: 1) supinated bent over row 12 reps 2) 8/side db single leg glute bridges on box/bench 3) 10-12 db bench press B) 2-4-6-8-10 bar muscle up-thruster (135/95lb) *13 minute time… Read more »

Crossfit A) Every 2 minutes for 8 rounds: 1 snatch deadlift + 1 snatch + 1 overhead squat @70-80%  B) Every 4 minutes for 16 minutes: 60 double unders 100ft front rack carry 6 double kb cleans (44/26lb) 12 alternating… Read more »

Crossfit A) 5×27/21 calorie row 90 seconds rest after each interval Or I-go-you-go style B) 15 minute alternating EMOM: 1) 10-20 kipping toes to bar 2)6-8 HEAVY alternating db snatch (70/50lb) 3) rest Rx-Plus (90-100/60-70lb) *Scale reps to 4-6 if… Read more »

Crossfit A) Deload week back squat: 5×3 @ 50-55% tempo 5110. Superset w/ 15 second L-hang B) 10 minute AMRAP: 4 kipping HSPU-8 STOH (135/95lb)-12 kb swings(53/35lb) Rx-Plus 155/105lb, 70/53lb kb Metcon Class  A) 8x 2 min on 90secs off… Read more »

Crossfit A) 3-5 sets max effort strict drop set pullups (unbroken) Choose from the following: 1) Weighted strict pullups to unassisted pullups 2) Unassisted strict pullups to banded pullups 3) Assisted strict pullups to more assisted pullups. Superset with 3×1… Read more »

Crossfit A) 15 min emom 1) 200-250 m row 2) 5 snatches 115/75lb or 135/95lb 3) 10 heavy goblet squats Rest 4 minutes B) 5X In 90 seconds: 200 m run then max burpees in remainder of time Rest 1… Read more »

Crossfit A) Bodybuilding circuit: Every 90 seconds for 12 rounds 1) 8/side single arm db press 2) bulgarian split squat 8/side 3) barbell curls 10-12 reps *So 4 rounds of each movement B) 10 down to 1 deadlift (225/155lb) 1… Read more »

Crossfit A) Every 2 minutes for 8 rounds: 1 clean + 1 hang clean + split jerk @65-75% B) 3 minutes max double unders Rest 2 minutes 3 minutes max calorie row  Rest 2 minutes 3 minutes max OH lunges… Read more »

Crossfit A) 4x400m run Go every 4 minutes B) 15 minute alternating EMOM: 1) 10-15 kipping pullups 2) 6/side kb snatch (53/35lb) 3) rest Rx-Plus  15 chest to bar and 62-70lb/44-53lb)

Crossfit A) Back squat: 4-5×5 @80%. *Athletes should aim for 5 sets but can do 4 if limited by time or ability B) 7 minute AMRAP: 7 db hang clean + push press -7 db burpee deadlifts (35/25lb) Rx-Plus 50/35lb… Read more »