Crossfit A) Back squat: 5×3 reps with 3 second pause @ bottom of each rep @ 70-75% *Accumulate 3 total 60 second forward leaning (planche style) planks between sets B) 8 minute AMRAP: 10/8 cal bike erg – 5 db… Read more »

Crossfit A) 10 minute EMOM: 1-2 reps below the knee hang squat clean @70%+ *Rep starts just below the knee* Athletes can do 2 reps each minute at lighter weights if desired. At heavier weights stick with one rep per… Read more »

Crossfit Partner WOD:2 rounds for time of:Run 800m 70 wallballs (20/14lb)Run 400m70 hang power cleans (95/65lb)Run 200m70 bar over burpees*40 minute time cap

Crossfit Open WOD 20.3 For time:21 deadlifts, 225 lb/155lb21 handstand push-ups15 deadlifts, 225 lb/155lb15 handstand push-ups9 deadlifts, 225 lb/155lb9 handstand push-ups21 deadlifts, 315 lb/205lb50-ft. handstand walk15 deadlifts, 315 lb/205lb50-ft. handstand walk9 deadlifts, 315 lb/205lb50-ft. handstand walk Time cap: 9 min.

Crossfit A) 3 sets not for time of: 10 db box step ups/side (20/18″)2 turkish get-ups/side10 ring pushups30 second superman hold or GHD hip extension hold B) Every 5 minutes for 15 minutes complete : 5 thrusters (135/95lb)10 box jump… Read more »

Crossfit A) Accumulate 50 kipping toes to bar *6 minute time cap B) For total time: Accumulate 2 minutes in a handstandThen 3 rounds of 5 strict L-pullups-10 burpees to a 12″ target above reach Then accumulate 2 minutes in… Read more »

Crossfit A) Back squat 5×5 @ 70%. Superset with 20 second L-sit hold on boxes or paralettes B) For time: 9-15-21 power clean and jerk (95/65lb) -box jump (24″/20″) Metcon Class 4 rounds for total time: Building lap run+ 20… Read more »

Crossfit A) 10 minute EMOM: hang snatch + overhead squat @~65-80% 1RM snatch B) 12x 1 minute on 1 minute off for max reps 1) Renegade row pushups (40/30lb) 2) clusters 3) overhead lunges 4) floor press *Modify to front… Read more »

Crossfit Partner WOD: I-go-you-go style for 5 rounds each: Row 15/12 calories + 10 power clean and jerks (95/65lb).ThenI-go-you-go style for 5 rounds each: Run 200m + 15 wallballs (20/14lb)

Crossfit Open WOD 20.2 Complete as many rounds as possible in 20 minutes of:4 dumbbell thrusters (50/35lb)6 toes-to-bars24 double-unders