Crossfit PARTNER WOD: 4 rounds for time 30 toes to bar 30 burpees over erg 30 push press (95/65b) or (115/75lb) 30 calorie row *Split up movements however desired. One person works at a time. *35 minute time cap

Crossfit A) 10 min alternating gymnastics/strength EMOM: 1) 4-8 STRICT hspu + 5 deadlifts @75-80% 2) rest B) 14 minute AMRAP: 12 hand release pushups 12 front rack lunges (155/105lb) 12 abmat situps 12 hang power cleans

Crossfit A) With a partner: 400m farmers carry (62/44lb kbs) or (60/45lb dbs) Then I-go-you-go w/partner for 5 rounds each: 20 air squats + 200m suicide run Then 400m farmers carry B) 15×10 secs on 20 secs off: 1) L-sit… Read more »

Crossfit A) Find a heavy single clean and jerk in 20 minutes B) In 9 minutes complete: 2 rounds of 20 alternating db snatches (50/35lb) – 20 burpees over the db In remaining time max calorie row *If not enough… Read more »

Crossfit A) 12 minute alternating EMOM: 1) 5-7 weighted pullups 2) 8-10 tempo ring rows (2020) 3) rest *Scale to unweighted strict pullups *No banded pullups. Scale to 5 jumping pullups with 3 second negative B) For time: Run 200m… Read more »

Crossfit A) 5×5 back squat @ 70%. Superset with 4x 30 second weighted elbow plank B) 12-9-6 ring MU pistols (per leg) After each round 50ft handstand walk *Scale MU to 2xCTB pullups *Scale HS walk to 20 shoulder taps… Read more »

Crossfit A)  20 minute alternating EMOM: 1) 5 touch and go squat cleans (135/95lb) or (155+/105+lb) 2) 10-15 burpees 3) 60 double unders 4) rest B) Coaches choice

Crossfit A) 10 min gymnastics/strength EMOM: 1) 7-10 strict TTB + 5 strict press @ challenging weight 2) rest B) 4 rounds for time: 21 wallballs-15 box jumps-9 power cleans and jerks (95/65lb) Rx-Plus 115/75lb

Crossfit A) For time with a partner: 2000m row 800m slamball carry (50/30lb) 1000m row 400m slamball carry 500m row 200m slamball carry *Partners can split up row however desired. *Both partners run, but only one holds slamball at a… Read more »

Crossfit A) Find a heavy single snatch in 20 minutes B) For time: 50 lateral hops over the bar 40 kb swings (50/35lb) 30 pull-ups 20 squat snatches @70-75% 1RM snatch 10 overhead squats Rx-Plus chest to bar pullups