Crossfit Partner WOD: I-go-you-go style for 10 rounds total: 16/12 calorie row + 12 box jump overs. Directly into 10 rounds total: 40 double unders + 10 hang power cleans (95/65lb) Rx-Plus 135/95lb *One person goes through entire round before… Read more »

Crossfit Open WOD 18.5 *A repeat of 11.6 and 12.5 Complete as many reps as possible in 7 minutes of: 3 thrusters (100lb/65lb) 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar… Read more »

Crossfit A) 4×5 tempo back squats @50-55%: 5 down- 1 sec pause- explode up. Go every 3 minutes B) 3 rounds for time of 400m run-21 push jerks (115/75lb)- 15 toes to bar Rx-Plus 135/95lb Metcon Class  A) For total… Read more »

Crossfit A) 8 x 30 secs on 30 secs off alternating between: 1) max rep strict pullups or ring rows 2) max rep kipping HSPU B) Every 3 minutes for 5 rounds complete: 10 OH squats (95/65lb)-10 burpee box jumps-20… Read more »

Crossfit A) 4×10 deadlifts @60-65%. Superset with 3 seated high box jumps. B) 5 rounds for time: 5 ring MU-10 heavy American kb swings (70/53lb) *Scale to 10 chest to bar pullups Metcon Class  Partner Chipper: 300 double unders 100… Read more »

  Crossfit A) 8 minute EMOM: 3 touch and go power clean and jerks @ 60-65% 1RM B) 100 wallballs for time (20/14lb). *1st time you break do 1 round of Cindy (5 pullups-10 pushups-15 air squats). 2nd time you… Read more »

Benchmark WOD Elizabeth 21-15-9 squat clean (135/95lb) ring dips

Crossfit 1) 6x 3 mins of work, 2 min of rest Alternating between A and B A) Row 500m then AMRAP 6 DB snatches (50/35) + 6 TTB B) Run 400 then AMRAP 5 box jumps +  5 push ups… Read more »

Crossfit Open WOD 18.4 For time: 21 deadlifts (225 lb/155lb) 21 handstand push-ups 15 deadlifts 15 handstand push-ups 9 deadlifts 9 handstand push-ups 21 deadlifts (315/205lb) 50-ft. handstand walk 15 deadlifts 50-ft. handstand walk 9 deadlifts 50-ft. handstand walk Time… Read more »

Crossfit A) 6×3 pause squat @65-70%.  3 seconds pause @ bottom. Go every 2:30 minutes B) 10 minute AMRAP: 100ft db farmers carry-10 db burpee deadlifts-50ft db lunge (50/35lb) Metcon Class  A) 5 rounds for time: 50 double unders-500m row-15… Read more »