Crossfit A) 3 sets not for time of: 10 single leg RDLs/leg holding db or kb in each hand 8-10/side heavy single arm db push presses with 1 second hold at top of each rep 5 false grip ring pullups… Read more »

Crossfit A) Accumulate 50 kipping pullups *7 minute time cap *If unable to perform 5 strict pullups, modify to 25 strict banded pullups + 25 kipping swings B) 3 rounds for time: 500m row + 5 touch and go power… Read more »

CrossfitA) Back squat: 5 sets x3 reps with 3 second pause @ bottom of each rep @ ~70%. Perform a total of 3 60 sec weighted planks between desired sets. B) 4 rounds of 12 deadlifts (185/135lb)-30 lateral hops over… Read more »

Crossfit A) Warmup: 3×5 strict press in split footworkposition. Then 5×2 split jerk @ 75-80%Then 5×1 split jerk @ 80%+ B) 10 minute ascending ladder 2-4-6-8-10 etc etc. weighted db box step up (35/25lb) (20/18″ box)- kipping toes to bar

Crossfit 30 minute partner AMRAP: 50 calorie row40 front squats (115/75lb)30 toes to bar200m staggered db OH carry (50/35lb) *Split up reps as desired. One person works at a time.* On staggered db carry, partner holds one db (or kb)… Read more »

Crossfit OPEN WOD 20.1 10 rounds for time of:8 ground-to-overheads, 95 lb/65lb10 bar-facing burpees Time cap: 15 minutes *Scaled division: 65/45lb and step overs on burpees allowed

Crossfit A) 10-8-6-4-2 unbroken touch and go power clean + jerk Ascend in weight each set. Go every 3 minutes.B) For time: 21-15-9 strict press (75/55lb) -pushup. Run 400m after every round. Rx-Plus 95/65lb. Deficit pushups (hands on plates) WOD… Read more »

Crossfit A) 6 minute alternating EMOM: 1) 5-10 strict pullup 2) 5-10 strict ring dip Rest 1 minute then 6 minute EMOM: 1) 3-4 kipping/butterfly pullup + 3-4 kipping/butterfly chest to bar 2) 20-30 sec ring support holdB) For time:… Read more »

Crossfit 2 rounds for time : Building lap run40 alternating db snatches (40/30lb)building lap run30 db thrusters building lap run20 db burpee deadlifts*40 minute time cap*Use one db for snatches and two dbs for thrusters and burpee deadlifts Rx-Plus 50/35lb… Read more »

Crossfit A) Front squat 5 sets x 3 reps Start @ 75% + ascend in weight as form allows B) 3 rounds of 3 minutes on 1 minute off AMRAP: 10/8 calorie row-10 wallballs- 10 hang power snatches (75/55lb) *Start… Read more »