Crossfit 30 minute partner AMRAP: Run 400m-30 overhead squats (95/65lb) or (115/75lb)-30 pullups-30 box jumps *Both partners run together, then one partner works at a time on squats, pullups and box jumps while other rests. Metcon class  A) 50 Cal… Read more »

Crossfit A) 10 minute alternating EMOM: 1) 4-8 strict pullups 2) 5-10 kipping HSPU B) 5 rounds of 18/14 calorie row-12 kb snatches (6/arm) (53/35lb)-50ft kb weighted duck walk Rx-Plus A) strict CTB pullups and deficit kipping HSPU B) 70/53lb… Read more »

Crossfit A) 16 minute alternating EMOM: 1) 8-10 sumo deadlifts @ challenging weight 2) L-seated db press 10 reps 3) 5-6 kb front rack step ups/side (20/18″ box) 4) rest B) 9 minute AMRAP: 9 thrusters (95/65lb)-35 double unders Rx-Plus… Read more »

Crossfit 32 minute alternating EMOM: 1) 2-3 squat snatches + 3 overhead squats (135/95lb) 2) 8-15 kipping knees to elbows 3) 10 American kb swings (53/35lb) + 5-10 pushups 4) rest Rx-Plus 155/105lb and 70/53lb kb Metcon Class  60 double… Read more »

Crossfit A) 3×10 back squat @ 65-70%. 1×15 front squat @ 50-55% of 1RM back squat. Superset with 20 shoulder taps. Go every 4 minutes B) 3 rounds of run 400m-15 body weight deadlifts-21 box jumps (24/20″) Metcon class  A)… Read more »

Crossfit A) 12 minute clean EMOM: Minutes 1-4 : 1 power clean + 1 clean. Minutes 5-8: 1 power clean Minutes 9-12 : 1 clean *Ascending weight as form allows B) 5×4 clean pull @ 85-95% 1RM clean C) 21-15-9… Read more »

Crossfit A) 6 min alternating EMOM 4-8 weighted pull ups 4-8 weighted dips B) partner workout, one person working at a time 400 m OH plate carry (45/25lb) 30 DL (155/105) 10 burpees box jumps 30 squat cleans (115/75) or… Read more »

Crossfit A) 10 minute alternating EMOM: 1) 5-15 kipping/butterfly pullups 2) 5-10 strict HSPU B) 4 rounds of 10 double kb clean and jerk (53/35lb)-100ft kb carry *Alternate rounds between front rack carry and farmers carry C) 3 rounds for… Read more »

Crossfit 16 minute alternating EMOM: 1) single or double kb OH walk 100ft  2) 10 heavy db push press 3) 8 db bulgarian split squats/leg 4) rest B) 5 rounds of 15 secs on 45 secs off for max reps… Read more »

Crossfit A) @ min 0- Kelly 5 rounds for time of 400m run-30 box jumps-30 wallballs @ min 35- 10 minutes to find a heavy single power clean + push jerk @ min 45- time cap. Metcon class A) Partner… Read more »