Crossfit A) 15 minute alternating EMOM: 1) db bench press 10 reps 2) 3 second pause front squat, 3 reps @ challenging weight 3) rest B) 30-25-20-15-10 kb swing-wallball If you don’t go unbroken on a set of wallballs or… Read more »

Crossfit A) I-go-you-go w/partner: Row 1000m-750m-500m-250m   *Must stay under 30 strokes per minute except for 250m *So first athlete rows 1k, then second athlete rows 1k, then 750, etc etc. B) 5 minute AMRAP: 6 db deadlifts-6 db hang… Read more »

Crossfit A) Find a 10 rep max back squat. Then do 2×10 @ 80% of 10RM. Accumulate 4 sets of of 4-8 tempo strict pullups in this time. Tempo 2020          B)   12-10-8-6-4-2 push press (135/95lb)… Read more »

Crossfit A) 12 minute EMOM: minute 1-4) 1-2 muscle cleans minutes 5-8) 1-2 power cleans minutes 9-12) 1-2 squat cleans *Start light and progressively get heavier as form allows B) 10 minute AMRAP: 10 double kb front rack lunges (53/35lb)-15… Read more »

Crossfit A) Partner WOD 5x Partner 1 runs a 400 while partner 2 does AMRAP 3 reps bear complex (96/65lb) + 9 box jumps Partner 2 runs 400 while partner 1 does AMRAP 3 reps bear complex + 9 box… Read more »

Crossfit A) 20 minute alternating skill EMOM: 1) 1 round of Nate: 2 ring MU- 4 HSPU- 8 kb swings (70/53lb) 2) rest **Scaling options 1) reduce reps of ring MU and HSPU 2) scale ring MU to 2 hips… Read more »

Crossfit 16 minute alternating EMOM: 1) 100ft double kb front rack carry 2) 10 heavy db push press 3) 8 db bulgarian split squats/leg 4) rest B) 15 db burpee deadlifts w/renegade row (35/25lb)* 75 wallballs 15 db burpee deadlifts… Read more »

Crossfit A) 25 minute AMRAP: Run 1 mile then in remaining time AMRAP 10 power clean and jerks (115/75lb)-15 burpees-30 double unders B) 400m farmers carry (53/35lb) db or kbs. Everytime you drop, do 10 jumping air squats. Rx-Plus 135/95lb… Read more »

Crossfit A) 3×10 back squat@ 70-75%. 1×10 front squat @ 55-60% 1RM back squat. Superset with 3 consecutive depth box jumps + 1 depth broad jump Go every 4 minutes. B) 3 rounds for time of 20 alternating db snatches… Read more »

Crossfit A) Hang snatch + Snatch. Go every 75 seconds for 10 rounds. B) 4×3 snatch pull @ 95-110% of 1RM snatch C) 7 minute AMRAP: 7 toes to bar- 7 box jump overs (24/20″)- 7 power snatches (75/55lb) Rx-Plus… Read more »