Crossfit 4 rounds for total time: 18 wallballs-11 box jump overs-7 deadlifts (225/155lb)-run 600m *Rest 3 minutes after each round *Pick box height that you can clear without touching box. Rx-Plus 275/185lb, 24/20″ box , 11/10″ wallball target Metcon Class … Read more »

Crossfit A) 1×8 back squat @ 65-70% 2×8 @ 70-75% 1×8@ 75-80%. Superset with 5-10 tempo bar/ring dips. (2020)  B) 8 minute alternating EMOM: 1) 5 db hang squat cleans (35/25lb)+ max burpees in remaining time 2) 5db GTOH +… Read more »

Crossfit A) Snatch pull w/ pause right below knee + Snatch . Complete 6-8 working sets @ 65-95% of 1RM snatch. B) 14 minute AMRAP: 50 double unders-20 overhead squats (95/65lb)-15 pullups Rx-Plus Chest to bar pullups Metcon Class  A)… Read more »

Crossfit Partner WOD 5 rounds each I-go-you-go: Row 15/10 calories + 15 wallballs Then 5 rounds each I-go-you-go: 10 deadlifts (185/135lb)+ 6 pullups Then 5 rounds each I-go-you-go: 10 burpees over the bar *35 minute time cap *So partner A… Read more »

Crossfit 12 minute alternating EMOM: 1) 2 reps front squat w/3 second pause at bottom of each rep 2) 8-10 db bicep curl to strict press 3) 8-10 empty barbell wide stance good mornings B) 20 minute AMRAP: 80 double… Read more »

Crossfit A) 5 minute AMRAP: 7 rounds of the Chief (115/75lb). In remaining time max calorie row or assault bike (or airdyne/ski erg/trueform)  Rest 5 minutes B) 5 minute AMRAP: 6 rounds of the Chief (135/95lb). In remaining time max… Read more »

Crossfit A) back squat 1×8 @ 65-70%, 3×8 @ 70-75%. Superset with 5 false grip ring pullups or 5-10 false grip ring rows  B) EMOM for 10 minutes  5 deadlifts+ 5 front squats+ 5 STOH (135/95lb) *Scale by lowering weight… Read more »

Crossfit A) Clean pull/w pause right below knee + Clean + Push jerk. *Reset after clean pull, no touch and go. *Complete 6-8 working sets @ 60-90%+ of 1RM C+J. B) 30 toes to bar-20 db burpee box step overs… Read more »

Crossfit A) Gymnastics skill: 10-8-6-4-2 kipping HSPU. After each set 15-20 sec chin over bar hold. Then 30-60 sec rest before next set. *Does not have to be unbroken sets B) 4 rounds of : Run 400m-60 double unders-10 single… Read more »