Benchmark Class  Lynne 5 rounds for max reps of Bench press (bodyweight) Pullups *Rest as needed between movements and rounds

Crossfit Partner WOD Buy in: 800 m run Then 3 rounds: *one person working at a time 30 TTB 10 lateral burpees over the bar 30 DL (185/135) 10 lateral burpees over the bar 30 goblet squats (heavy) 10 lateral… Read more »

Crossfit A) Go every 3 minutes for 5 rounds: 10 ring rows + 10 weighted good mornings. B) 3 rounds for time of 20 thrusters (75/55lb)-20 box jumps (24/20″) Rx-Plus 95/65lb Metcon Class  A) 5 minute AMRAP: 10 10m shuttle… Read more »

Crossfit A) 8 rounds. Go every 75 seconds. Power clean + Front squat. *Ascending weight as form allows. B) For time: 40 pullups-30 db burpee box step overs (35/25lb)(20/18″ box)-10 wall walks Rx-Plus chest to bar pullups and (24/20″) box… Read more »

Crossfit A) 8 min alternating EMOM: 1) 5-10 Strict HSPU 2) 8-15 kipping toes to bar B) 20 minute AMRAP: Run 400m-20 wallballs-10 hang power cleans (135/95lb) Rx-Plus 165/115lb Metcon Class  A) 14 minute alternating EMOM: 1) Row 12/10 cals… Read more »

Crossfit A) 8 x 2 min on 2 min off alternating between 1 and 2. 1) Row 250m then AMRAP 8 alternating db snatches (50/35lb) + 6 burpee 2) Row 250m then AMRAP 8 goblet lunges + 6 box jump… Read more »

Crossfit A) Front squat: 4×8 reps. Heavier than two weeks ago. Superset w/ 15-20 second ring support hold. B) Pressing Bonanza! 10-9-8-7-6-5-4-3-2-1 push press (95/65lb)-ring/bar dip-pushup *11 minute cap Rx-Plus A) Ring support L-sit hold B) 115/75lb Metcon Class  6×30… Read more »

Crossfit Partner WOD Buy in:  60 hang power cleans (115/75lb) Then 10 rounds total (I-go-you-go style) of: 10 push jerk-15 wallballs-200m run w/wallball Then buy out: 60 hang power cleans *On hang power cleans athletes can split up reps however… Read more »

Crossfit A) 8 minute alternating EMOM: 1) 5-15 kipping pullups or 3-6 bar MU 2) 5-10 strict knees to elbows B) Crossfit Mainsite workout: 3 rounds for time of 10 squat snatches (155/105lb)-20 burpees Metcon Class  A) 30 minute AMRAP:… Read more »