Crossfit Every 5 minutes for three rounds, complete with partner: One person working at a time: Run 400m (together) 20 snatches (95/65) (135/95) 10 TTB Rest 5 minutes 16 min EMOM: Min 1-8 (Alternate between A and B) A) 10-12… Read more »

OPEN WOD 18.2 and 18.2A Workout 18.2: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (2×50/35lb) Bar-facing burpees Workout 18.2a: 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a *Go to games.crossfit.com for rules, movement standards and scaled/masters versions

Crossfit A) 4×8 RDLS. Superset with 3×10 db Z press B) 15 minute AMRAP: 15 burpees to 6″target -20 push press (95/65lb)-30 kb swings (53/35lb) Rx-Plus 115/75lb Metcon Class  A) 27-21-15-9 wallball-box jump Rest 5 minutes B) 21-15-9 db GTOH… Read more »

Crossfit 9 x 30 seconds on 45 seconds off alternating between max reps of 1) kipping toes to bar 2) ring MU 3) arch hold B) Every 3 minutes for 4 rounds: Row 20/16 calories + 5 Squat cleans (135/95lb)… Read more »

Crossfit  A) Work up to a heavy triple back squat. Then do 1-2×3 @ 75-80% of heavy 3 *20 minute cap B) 15 minute alternating EMOM for max reps 1) alternating db snatch (50/35lb) 2) single arm db overhead squat… Read more »

Crossfit A) 10-8-6-4-2 unbroken touch and go power snatches *Ascending weight as reps go down *Take ~2 minutes rest after each set *16 minute cap B) 3 rounds for time: Run 400mw/wallball (20/14lb)-15 pullups-30 jumping lunges Rx-Plus 20 pullups

Crossfit Partner WOD 10 rounds (total) I-go-you-go: 50 DU + 10 deadlifts (185/135lb) or (225/155lb) + 10 hand release pushups Then 10 rounds (total) I-go-you-go: 200m run + 10 burpees. *One athlete goes through entire round before next athlete can… Read more »

Crossfit Open WOD 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks (5 per arm) (50/35lb) 14/12 cal. row *Scaled division: hanging knee raises and 35/20lb db  *Go to Games.crossfit.com… Read more »

Crossfit A) 4×8 seated Z-press. Superset with 5-7 tempo strict pullups (2020) B) 12 minute AMRAP: 2 rope climbs-4 squat snatch (135/95lb)-8 alternating pistols Rx-Plus 155/105lb Metcon Class 6 rounds for time: 5 toes to bar-10 erg burpees-15 cal row-20… Read more »

Crossfit A) 9x 30 seconds on 45 seconds off alternating between 1) kipping HSPU 2) kipping/butterfly pullups 3) hollow rocks *3 rounds of each movement B) 4 rounds for time 15 db thrusters-15 box jumps-15 db power cleans (35/25lb) Rx-Plus… Read more »