Crossfit A) For quality: 12-10-8-6-4 heavy db strict press 20-16-12-8-4 kipping toes to barAfter each round perform 3 false grip ring pullups or 2 strict ring MU B) For time: 10-9-8-7-6-5-4-3-2-1 OH squats (135-155/95-105lb) After every round perform 40 double… Read more »

Crossfit A) clean w/pause at the knee + clean. *Reset after each rep* Go every 90 seconds for 10 rounds. Start at a light/moderate weight and ascend in weight as form allows B) 6 minute ascending ladder: 2-4-6-8 ….etc.cal bike… Read more »

Crossfit Partner WOD2 rounds of: 80 calorie row40 power clean and jerks (115/75lb)80 air squats40 toes to bar *One person works at a time. Split up reps as desired

Crossfit A) 12×30 secs on 45 secs off alternating between(4 rounds of each): 1) wide stance empty barbell good mornings 2) db bench press 3) weighted back rack reverse lungesB) For time: building lap runThen 2 rounds of (10 db… Read more »

Crossfit A) Front squat: 10-8-6-4-2Go every 3 minutes *Ascend in weight each set. Try to start 5-10lbs heavier than 2 weeks ago B) 14 minute AMRAP: 3 touch & go squat cleans + 3 hang squat cleans (95/65lb)4 weighted strict… Read more »

Crossfit A) Core circuit: 3 rounds for quality of: 6 strict knees to elbows15-20/side banded side bridges8 trx/ring plank saws B) 20 minute alternating EMOM: 1) 13-15/10-12 calorie row 2) 10-12 burpees Rx-Plus 15/12 calories and 12-14 burpees

Crossfit A) For quality: 10-8-6-4-2 strict HSPU 20-16-12-8-4 or 12-10-8-6-4 kipping pullup After each round 20 second ring support hold B) 21-15-9 deadlift (225/155lb)-box jump overs (20/18″) Rest 90 seconds Then 15-12-9 kb/db deadlifts (2×50/35lb)-weighted box step ups *16 minute… Read more »

Crossfit A) snatch w/pause at the knee + snatchGo every 90 seconds for 10 rounds.*Start at a light/moderate weight and ascend in weight as form allows. Reset between reps B) 3 rounds for total time of: Run 400m-10 db devils… Read more »

Crossfit A) Partner WOD: 25 minute AMRAP: 4 power cleans (135/95lb)-8 American kb swings 53/35lb)-12 air squats*At minute 0-5-10-15-20 , partners run 200m together *I-go-you-go style, so one partner performs 1 full round while the other partner rests.

Crossfit Deadlifts: 3×8 @65-75% Superset with 2 60 sec side planks and 1 60 second weighted plank *20 minute time cap B) 10 rounds of 1 deadlift2 hang squat cleans (155/105lb)3 deficit hand release pushups4 high box jumps (30/24″)5 bar… Read more »