Crossfit A) Baseline Testing week 1 set max reps of 1) strict pullups 2) strict ring dips 3) strict HSPU 4) strict toes to bar *Rest as needed between movements. If cannot complete at least 5 reps of a movement,… Read more »

Crossfit A) Baseline Testing week: 25 minutes to find a heavy single back squat. *If time remaining, optional drop set of max reps @ 80% heavy single *If legs are tired, skip this part B) 12 minute AMRAP: Run 200m-10… Read more »

Benchmark WOD Class Kelly 5 Rounds For Time: 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/14 lb)

Crossfit Partner WOD: 100 wallballs Run 400m 50 pullups Run 400m 100 STOH (95/65lb) Run 400m 50 burpees Run 400m 100 wallballs *During wallballs only, non-working partner must hold loaded barbell overhead for wallball reps to count *Partners run together…. Read more »

Crossfit 5 x 3:00 min on 3:00 off: 10 power cleans (155/105lb)- 10 box jumps (30/24″) Row for max calories in remaining time Rx-Plus 175/125lb

Crossfit A) 6×3 pause squat @65-70% *3 second pause @ bottom of each rep *Go every 2:30 minutes B) 6 rounds for time: 8 db thrusters (40/30lb)-8 db power cleans Rx-Plus 50/35lb Metcon Class  A) 5 rounds Go every 5… Read more »

Crossfit A) 8x 30 secs on 30 secs off alternating between: 1) strict pushup or strict HSPU 2) kipping/butterfly pullups B) 25 minute AMRAP: 75 double unders-25 deadlifts (185/125lb)-25 abmat situps-600m run

Crossfit A) 4×6 push press. Superset with 4×8 (per side) db/kb suitcase deadlifts B) For time: 22-16-10  OH lunge (95/65lb)- bar facing burpee Rx-Plus 115/75lb Metcon Class  A) In 10 minutes complete: 3 rounds of 20 american kb swings (50/35lb)-… Read more »

Crossfit B) 8 minute EMOM: 2 power snatches *Ascending weight as form allows C) 10-9-8-7-6-5-4-3-2-1 strict ring dip (or pushup) strict knees to elbows double kb front rack squat (53/35lb) *20 minute cap

Benchmark WOD Class  Linda  10-9-8-7-6-5-4-3-2-1 deadlift 1.5 x bodyweight bench bodyweight clean 3/4 bodyweight