Crossfit A) 2x800m run. Go every 7 minutes. B) 1) 3 minute AMRAP: Max calorie row Rest 3 minutes 2) 3 minute AMRAP: 4 hand release pushups-8 deadlifts (155/105lb) -12 lateral hops over bar Rest 3 minutes Repeat 1) and… Read more »

Crossfit A) 4×6 front squat @65-70%. Superset w/8db lat rows/side B) 3 rounds for time of 3 heavy thrusters (185/135lb)-9 HSPU-18 box jumps- 81 double unders Rx-Plus 225/155lb, strict HSPU flat surface Metcon Class  8x 2 min on 2 min… Read more »

Crossfit A) 16 minutes to find a heavy snatch + overhead squat B) 7 minute AMRAP: 8 power snatch (75/55lb)-10 wallballs C) Accessory work coaches choice Metcon Class  A) 3 rounds for time of 40 double unders-30 air squats-20 burpee… Read more »

Crossfit A) Alternate EMOM 1 and 2 with your partner for 30 minutes 1) 1 rounds of 5 TTB- 10 push ups- 15 air squats  *Scale reps to 4-8-12 or 3-6-9 2) 5 deadlifts (155-225/105-155) B) 3x 30 sec weighted… Read more »

Crossfit A) 8 minute alternating EMOM: 1) 5-10 strict pullups 2) 5-10 kipping HSPU B) Partner WOD: Run 400m Then I-go-you-go for 3 rounds each of 10 double kb clean and jerks (2×53/35lb) Then Run 400m Then I-go-you-go for 3… Read more »

Crossfit A) 4x500m row. I-go-you-go with partner. Start at moderate effort and increase pace each interval *20 minute cap B) Open WOD 16.1 (modified for space) 20 minute AMRAP: 8 alternating overhead lunges (95/65lb)-8 bar facing burpees-8 overhead lunges-8 chest… Read more »

Crossfit A) 4×6 Romanian deadlifts, stop 1 inch off ground. Superset with 50ft weighted duck walk B) 6×2 min on 1 min off: AMRAP 8 alternating db snatch (50/35lb) + 8 box jump overs+ 8 pushups *Start the next round… Read more »

Crossfit A) 4×8 front squat @65%. Superset w/8 db lat rows/side. B) 60 wallballs-30 american kb swings (53/35lb)- 15 knees to elbows-30 db push press (35/25lb)-60 double unders *Any time you break a set, perform 5 burpees before continuing. Rx-Plus… Read more »

Crossfit A) 18 minutes to find a heavy clean + split jerk B) 5 rounds of 30 air squats-15 calorie row-5 power clean and jerks (135/95lb) Rx-Plus 155/105lb Metcon Class  A) Run 400m Then 5 rounds of 5 strict pullups-10… Read more »