Crossfit A) Front squat: 5×3 reps First rep: tempo 5 seconds down-5 second pause at bottom-5 seconds up-5 second hold at top in front rack Next 2 reps: no tempoGo every 2:30 minutes for 5 rounds*Ascend in weight each set… Read more »

Crossfit A) For quality: 10-9-8-7-6-5-4-3-2-1 Strict bar dip-bent over barbell row (weight of choice)-db RDLs *20 minute cap B) For time: 9 bar MU9 calorie row15 strict pullups15 calorie row21 chest to bar pullups21 calorie row27 pullups27 calorie row *16… Read more »

Crossfit A) 3 rounds for quality of : 50ft (weighted) tabletop bear crawl10 feet elevated ring rows1 minute wall-sit15-20 second chin over bar hold B) 6×2 min on 2 min off of: 30 double unders-10 box jump overs (24/20″)-8 db… Read more »

Crossfit A) Power clean + hang power clean (top of the knee)+ push jerk. GO every 90 seconds for 8 rounds. *Start at a moderate weight and ascend in weight only as form allows B) 18 minute AMRAP: 4 hang… Read more »

Crossfit Partner WOD: Building lap with pair of 50/35lb dbs Then I-go-you-go for 5 rounds each : 8 hang power snatches (95/65lb)-8 hand release pushups-20 lateral hops over bar Then building lap with pair of 50/35lb dbs Then 50 db… Read more »

Crossfit A) Deadlifts:4×7 @65-70%. Superset with 3 60-sec weighted chinese planks B) Helen: 3 rounds for time of Run 400m-21 American kb swings (53/35lb)-12 pullups. Rx-Plus 70/53lb and CTB pullups

Crossfit A) Front squats: 10-8-6-4-2 Do 1 set every 3 minutes for 15 minutes Ascend in weight each setB) 15 min alt. EMOM: 1) 5 heavyish thrusters (135-155/95-105lb) from the ground2) 30 second double kb front rack hold (53/35lb) 3)… Read more »

Crossfit A) For quality: 10-9-8-7-6-5-4-3-2-1Strict pullup-Strict pushup-single leg kb romanian deadlifts *Hold 1 kb/db in each hand. Reps are total reps, so on some rounds you will do uneven amount per side *Pullup modification: Start pullups on round of 9… Read more »

Crossfit 75 double unders-Run 800m-75 double undersRest 3 minutes15 burpees to a 6″ target-Run 400m-15 burpees to 6″ target Rest 2 minutes15 toes to bar-Run 400m-15 toes to barRest 2 minutes20 db thrusters (40/30lb)-Run 800m-20 db thrusters Rx-Plus 100 double… Read more »

Crossfit A) 12 minute EMOM minutes 1-3: 2 muscle snatches minutes 4-7: 1-2 power snatch minutes 8-12: 1 full snatch *Start light and ascend in weight as form allows B) 18 minute AMRAP: 16 wallballs (20/14lb)14 abmat situps12 box jump… Read more »