Crossfit A) Work up to a heavy 5 back squat Then do 1-2 sets of 5 @ 75-80% of heavy 5 *20 minute cap B) 5 minute AMRAP: 21-15-9 hang power clean (95/65lb)-bar over burpee Rest 3 minutes Repeat *This… Read more »

Crossfit A) 10-8-6-4-2 Touch and go power clean and jerks *Ascending weight as reps go down. *Take ~2 minutes rest after each set *16 minute cap B) 10 rounds total I-go-you-go style with partner: 20/16 calorie row-15 toes to bar

Crossfit A) Partner WOD @minute 0: 4 minute AMRAP of double unders @minute 4: 3 minute AMRAP of thrusters (95/65lb) @minute 7: 2 minute AMRAP of pullups @ minute 9: 2 minute rest @ minute 11: 4 minute AMRAP double… Read more »

Crossfit For time: 100m db lunge (35/25lb) 100ft weighted bear crawl Run 1 mile 100m db overhead carry 100ft broad jump Rx-Plus 50/35lb dbs

Crossfit A) 4×8 RDLS. Superset with 10 db Z press. B) 12 minute alternating EMOM: 1) 10 power snatches (75/55lb) 2) 12-15 burpees 3) 12-15 box jumps (24/20″) Rx-Plus 15 power snatches-15 burpees-15 box jumps Metcon Class  A) 6×20 secs… Read more »

Crossfit A) 9 x 30 seconds on 45 seconds off alternating between 1) kipping toes to bar 2) ring MU or low ring MU transitions or strict pullup 3) arch hold B) 14 minute AMRAP: 15 wallballs-12 hand release pushups-… Read more »

Crossfit A) Back squat. Work up to a heavy 8. Then do 1-2 sets of 8 @ 75-80% of heavy 8 *20 minute cap B) For time: 50 american kb swings (53/35lb) 50 double unders 50 alternating db snatches (50/35lb)… Read more »

Crossfit A) Every 90 seconds for 5 rounds: 1 snatch @ 90% + 1 RM B) For time: 9-15-21 pullups-bar facing burpee- overhead squat (95/65lb) Rx-Plus chest to bar pull-ups

Crossfit Partner Chipper 100 kb swings (53/35lb) 75 toes to bar 50 hang squat cleans (135/95lb) 75 hand release pushups 100 kb swings Run 800m w/kb *One person works at a time while other person rests *On 800m run partners… Read more »

Crossfit A) 4 minute AMRAP: 20 push jerks (75/55lb)-20 abmat situps-20 slamballs (30-40lb/20-30lb) In remaining time max calorie row Rest 2 minutes B) 4 minute AMRAP: 20/16 calorie row-20 abmat situps-20 goblet squats (53/35lb) In remaining time max power cleans… Read more »