Crossfit Partner WOD: 5 rounds for time of:Run 200m together Then I-go-you-go for 1 round each: 12 db deadlifts (50/35lb)-9 db hang power cleans-6 db push jerksRun 200m togetherThen I-go-you-go for 1 round each: 12 american kb swings (53/35lb)-9 hand… Read more »

Crossfit OPEN WOD 20.5 For time, partitioned any way:40 ring muscle-ups80-cal. row120 wall-ball shots 20/14lb to 10/9 ft target Time cap: 20 min. *Scaled division: 40 chin over bar pullups and 14/10lb wall ball to 10/9ft target

Crossfit 3 sets not for time of 10 db box step ups/side- 2 turkish get-ups/side- 10 ring pushupsB) 10 minute EMOM: 1st minute: 5 overhead squats (115/75lb) + 1 burpee2nd minute: 5 OH squats + 2 burpees Increase 1 burpee… Read more »

Crossfit A) Gymnastics practice: Accumulate 50 kipping toes to bar *6 minute time cap B)6x500m row sprint directly into 45 second double kb front rack hold (53/35lb)Rest 90 seconds after each round *30 minute time cap Rx-Plus 70 kipping toes… Read more »

Crossfit A) Back squat 5×5 @ 70-75% *25 minute time cap B) 10 minute alt EMOM : 1) 2-4 ring MU or 6-10 ring dips 2) 5 push press (135/95lb) +30 double unders Rx-Plus 155/105lb Metcon Class For time: 2-4-6-8-10-12-14… Read more »

Crossfit A) 10 minute EMOM: 1 below the knee hang snatch @70%+ B) Comp Train workout “Rug Mouse”20 minute bike for max calories *On the 0-4-8-12-16 minute mark buy in with 8 pullups- 8 burpee box jumps-14 db front rack… Read more »

Crossfit 40 minute alternating EMOM1) 5-7 burpee pullups/CTB pullups2) 12-16 alternating db snatches (50/35lb) 3) 30 double unders + 6-10 hand release pushups 4) 200m run5) rest

Crossfit For time:30 box jumps, 24 in/20″ *Step-ups allowed15 clean and jerks, 95 lb/65lb30 box jumps15 clean and jerks, 135 lb/95lb30 box jumps10 clean and jerks, 185 lb/115lb30 single-leg squats10 clean and jerks, 225 lb/145lb30 single-leg squats5 clean and jerks,… Read more »

Crossfit A) 3 sets not for time of: 10 single leg RDLs holding db or kb in each hand 8/side heavy single arm db push presses w/1 second hold at top of each rep5 false grip ring pullups *Sub false… Read more »

Crossfit A) Accumulate 50 kipping HSPU focusing on quality *10 minute time cap *Modifications: 30 reps for time, or box HSPU, or seated db strict press B) 5 rounds for time of: 30 DUThen left arm kb complex: 5 kb… Read more »