Crossfit A.  12 min alternating EMOM: 1) Amrap 4 burpees + 4 sit ups 2) 5 squat cleans (115/75) or (135/95lb) 5 min rest B. 12 min alternating EMOM 1) 5-15 pull ups or chest to bar pullups 2) Amrap 5  box jumps… Read more »

Crossfit 40 minute EMOM: 1) 5-10 toes to bar + 10 kb swings (53/35lb) 2) 10 db box step overs (35/25lb) (20/18′ box) 3) 5 power snatch (115/75lb) + 10 air squats 4) 9-15 burpees 5) rest Rx-Plus 50/35lb dbs,… Read more »

Crossfit A) Deficit DL 4×8 @ 50-60%. Superset with 8-10 weighted or unweighted bar dips.  Go every 3:30 B) 14 minute AMRAP: Run 400m-10 HSPU-20 wallballs Rx-Plus strict HSPU to a flat surface (aka no abmat or abmat w/25lb plates)… Read more »

Crossfit A) 12 min alternating EMOM 1) 5-10 kipping/butterfly pullups or 5-15 CTB pullups or 3-6 bar MU 2) 30 second handstand hold 3) 5-10 strict straight leg toes to bar B) 5 rounds of 7 heavy thrusters (155/105lb)-100m farmers… Read more »

Crossfit A) Push press + Push Jerk + Split jerk. Go every 90 seconds for 10 rounds. *Start light and ascend in weight as form allows B) 30 db alternating muscle snatches (50/35lb) 4 rope climbs 20 db alternating power snatches… Read more »

Crossfit Teams of 3 A) In 12 minutes: All team members run 400 then two people working at a time accumulate max distance on the rower and max squat snatches (95/65) Rest 5 minutes and record team score B) Then, in… Read more »

Crossfit A) Romanian DL 4×10 45-50% of 1RM. Superset with Db bent over row 4×8-10 per side. Go every 3:30. B) 12 minute AMRAP: 15 kb swings (50/35lb)-20 jumping air squats-15 toes to bar Rx-Plus 70/53lb Metcon class  Go every… Read more »

Crossfit A) 12 minute alternating EMOM 1) 5-10 kipping/butterfly pullups or 5-15 CTB or 3-6 ring MU  2) 20 second L-sit hold 3) 5-8 pistols/leg B) 3 rounds of Row 500m-20 front squats (95/65lb)-10 alternating front rack lunges-5 strict chest… Read more »

Crossfit A) Snatch balance: 10×2. Go every 90 seconds. B) 20 rounds: 1 squat snatch @ 80-85% of 1RM snatch-5 wallballs-15 double unders Metcon class A) Run 400m-40kb swings-Run 600m-30 kb swings-Run 800m-20 kb swings-Run 1200m-10 kb swings B) 3… Read more »

Crossfit A) back squat 2×5 @ 65-70% 3×5 @80%. Superset with 3 depth broad jumps for max distance. B) 2017 Age qualifer WOD 3: 21-15-9 STOH (135/95lb)- chest to bar pullup *10 minute time cap. Rx-Plus Rest exactly 1 minute… Read more »