Crossfit 30 russian kb swings (53/35lb)-Run 800m-30 russian kb swings Rest 3 minutes 15 burpees to 6″ target-Run 400m-15 burpees to 6″ targetRest 2 minutes10 pullups-Run 400m-10 pullups Rest 2 minutes 25 slamballs (40-50/20-30lb)-Run 800m-25 slamballs Rx-Plus 15 pullups Metcon… Read more »

Crossfit A) Every 75 seconds for 10 rounds Rounds 1-3) hang muscle snatch + muscle snatch Rounds 4-7): Hang power snatch + power snatch Rounds 8-10) Hang full snatch + full snatch*Start light and ascend in weight as form allows… Read more »

Crossfit Partner WOD: 2 rounds for time of 70 calorie bike erg60 burpees50 overhead squats (95/65lb)40 toes to bar *38 minute time cap

Crossfit A) 4 rounds not for time of : 7/side single arm kb front rack step downs1 heavy turkish get up/arm-5-8 strict ring dips with 1 second pause at top of each rep*20 minute time cap B) For time: 80… Read more »

Crossfit A) Back squat 1×3 @ 83-85%Rest 2 minutesThen 1×10 @ 68-70% Rest as needed then repeat for 2 more sets*30 minute cap Add 5-10 lbs each weight each set if possible B) 10 min AMRAP: 5 touch & go… Read more »

4 rounds for quality: 3-7 bar muscle ups + 50ft handstand walk Rest 30 seconds 6-8 double kb clean + jerks (53/35lb) + 100ft staggered OH kb carry Rest 30 seconds Assault bike/echo bike/ski erg 16/12 calories + 10 double… Read more »

Crossfit A) Clean + Hang clean + 2 Split jerks Find a heavy complex in 20 minutes B) 50/45 calorie row. Rest 3 minutes 40/35 calorie row Rest 2 minutes30/25 calorie row Rest 2 minutes 20/15 calorie row Rest 1… Read more »

Crossfit 12 minute alt. EMOM: 1) 6-10 kipping pullups 2) 8-10 inverted barbell rows 3) 10-15 hollow rocks B) 7 rounds for time: 1 Rope climb10 heavy russian kb swings (62-70/44-53lb)40 double unders Rx-Plus 2 touch+go+ rope climbs (Go straight… Read more »

Crossfit A) 3 sets not for time of: 6-8/side front rack reverse lunges 6-8/side single arm bottoms up kb press 2 strict skin the cats or 5 strict knees to elbows *20 minute cap B) 14 minute Ascending ladder: 2-4-6-8-10…etc… Read more »

Crossfit A) Back squat 1×3 @80- 83% Rest 2 minutes Then 1×10 @60- 63% Rest as needed then repeat for 2 more sets Add 5-10 lbs to each weight each set if possible B) 10 minute alternating EMOM: 1) 3-4… Read more »