Crossfit A) 10 min EMOM: hang power cleans (95/65lb) or (115/75lb) + box jumps Rest 5 minutes B) 10 minute EMOM: goblet squats (53/35lb) + kb swings Rest 5 minutes C) 10 minute EMOM : db push press (35/25lb) +… Read more »

Crossfit Nancy + Helen 5 rounds of  Run 400m-15 overhead squats (95/65lb).  Then 3 rounds of Run 400m-21 kb swings (53/35lb)-12 pullups.  Rx-Plus 70/53lb kb and CTB pullups for Helen Metcon class  4 rounds of 1 minute stations for max… Read more »

Crossfit A) Deadlift 6-6-5-5. Start at 70% and work up to 80-85%. Superset w/ Db strict press 4×10. Go every 3 and a half minutes. B) 8 minute alternating EMOM 1) double kb front rack carry 40m or 2x length… Read more »

Crossfit 12 minute EMOM 1) 1-3 skin the cats 2) 5-10 strict HSPU or scale to box HSPU or 3-5 slow HSPU negatives 3) 30 sec hollow body hold or 20 hollow body rocks B) I-go-you-go partner WOD alternating between… Read more »

Crossfit A) Hang power clean + hang clean . Go every 75 seconds for 10 rounds B) 5 rounds of: 10 double kb clean and jerks (53/35lb) + 4 ring MU *Scale to 6 chest to bar pullups Metcon class… Read more »