Crossfit A) 3 sets 6-10 strict chin ups, superset with 6-10 dips B) Complete total reps with a partner, one person working at a time 800 m run (both partners) 40 hang power cleans (115/75) 20 V-ups 40 OHS (95/65)… Read more »

Crossfit A) 4-5 max sets of unbroken kipping pullups. Rest 90 secs-2 minutes after each attempt. *11 minute cap  B) 10-9-8-7-6-5-4-3-2-1 push jerk (135/95lb)-hand release pushup-3x lateral jumps over the bar Rx-Plus A) kipping or butterfly CTB B) 155/105lb and… Read more »

Crossfit A) 12 minute EMOM: 1) 10 front rack lunges @ challenging weight (5/side) 2) 50ft handstand walk or handstand walk practice/drills 3) rest B) 100 wallballs in as few sets as possible. Not for time. *Workout approach: Go for… Read more »

Crossfit A) Run 1 mile Then 10 rounds of 5 hang power snatches (95/65lb) + 15 air squats Then Run 1 mile *30 minute time cap B) Accumulate 30-50 strict bar/ring dips for quality Rx-Plus 115/75lb Metcon Class A) 20… Read more »

Crossfit A) 4×8 back squat @ 65-70%. Superset with 4-8 tempo strict pull-ups. Tempo 2020 *If no pullups, then 4-5 jump to chin over bar and slow lower down B) 20 minute Partner AMRAP I-go-you-go style: 10 kb snatches (5/side)… Read more »

Crossfit A) 1 high hang snatch + 1 hang snatch + 1 snatch + 1 overhead squat. *Work to a heavy, technical complex in 15 minutes. *Does not need to be touch and go reps *If you find your heavy… Read more »

Crossfit A) 20 min partner AMRAP *I-go-you-go except for runs 2 rope climbs each 400 m run 20db front rack db lunges each 10 db push presses each 10 weighted sit ups each *Wear appropriate gear for rope climbs! B) Death… Read more »

Crossfit A) 4x max sets of unbroken kipping toes to bar. Rest 90 secs-2 minutes after each attempt.  B) 6 rounds, each for time, alternating between A and B (so 3 of each). Rest exactly 90 seconds after each round… Read more »

Crossfit A) 15 minute EMOM: 1) db bench press 10 reps 2) 3 second pause front squat, 3 reps @ challenging weight 3) rest B) 3 rounds for time of 21 burpee box jumps (24/20″)-21 American kb swings (53/35lb) Rx-Plus… Read more »

Crossfit A) 28 minute alternating skill EMOM 1) 40-60 double unders or 10-20 double under attempts 2) 8-10 deadlifts (225/155lb) 3) 3-7 ring MU *or scale to 5-10 ring/bar dips + 5-10 hollow rocks 4) rest B) 3 rounds for… Read more »