Crossfit A) Romanian Deadlift 4×10 @50-60% 1RM deadlift Superset with 10/side db bent over rows B) 3 rounds for time of: Building lap run-200ft db farmers carry (50/35lb dbs)-20 pullups *200ft is 4x length of the rig

Crossfit A) Power clean + hang clean. Go every 75 seconds for 10 rounds. B) Every 3 minutes for 15 minutes: 10 overhead squats (115/75lb)-10 bar facing burpees-10 toes to bar-10 air squats *Aim for 60-90 seconds of rest.*Scaling option:… Read more »

A) 12 minute EMOM: 1) 2-6 Ring MU 2) 10 weighted pushups 3) 1-2 wall walks B) 3 rounds for time of 12 hang power clean and jerks (115/75lb) or (135/95lb)20 deadlifts50 double undersRest 1 minute after completion then max… Read more »

Crossfit Every 4 minutes for 40 minutes alternate between A and B A) 500m row B) 2 minutes max reps of round 1: db thruster round 2: db burpee deadlift,round 3: db box step ups round 4: db GTOHround 5:… Read more »

Crossfit A) Find a 1RM back squat in 25-30 minutes B) 75 snatches (75/55lb) for time. EMOM 7 wallballs (20/14lb)*So first minute start with 7 wallballs and then accumulate snatches in remaining time. At the start of each consecutive minute,… Read more »

Crossfit Partner WOD: 30 calorie row30 pushups100 deadlifts (185/135lb) *During deadlifts, one partner must perform dead hang on rig for reps to count30 calorie row30 pushups100 abmat sit-ups *During sit-ups, one partner must hold elbow plank for reps to count30… Read more »

Crossfit A) Deadlift 5×5 *Start @65% and ascend in weight each set as form allows*Superset with 10 db Z presses and 4 rounds of 1 minute weighted plank hold *30-35 minute time cap B) 21-15-9 db hang squat clean (50/35lb)-toes… Read more »

Crossfit A) 10 roundGo every 75 seconds First 5 rounds: 2 split jerks. Second 5 rounds: 1 split jerk. B) 3 rounds for time of: 12 burpee box jump overs (24/20″)20 push jerks (95/65lb)30/25 calorie bike erg Rx-Plus 115-135lb/75-95lb Metcon… Read more »

Crossfit A) 6 minute alternating EMOM: 1) 5 strict pullups 2) 8-10 ring rows Directly into 6 minute EMOM: 5-10 kipping pullups B) 14 minute alternating EMOM:1) 5 heavy touch and go power cleans (155/105lb) 2) 15 wallballs Rx-Plus A)… Read more »

Crossfit A) 7 rounds Rest 2 minutes after every round Run 200m-50 double unders-Row 250m-10 erg burpees Metcon Class @min 0: 100 wallballs (20/14lb)@ min 9: kb carry building lap. (53/35lbs) @ min 18: 3 rounds of 15 box jumps… Read more »