Crossfit A) 4 rounds for quality of : 6 strict press @ challenging weight8/side single leg kb RDLs 10 db bench press *20 minute cap B) 6×2 minutes on 90 secs off alternating between: 1) 100 double unders then max… Read more »

Crossfit 3 rounds Rest 3 minutes after every round Run 800m100ft OH plate lunge (45/25lb)Run 400m30 abmat situpsRun 200m Metcon Class A) 3 rounds for time: 25 wallballs-10 burpee tuck jumps. Rest approx 3 minutesB) 3 rounds for time: 20… Read more »

Crossfit A) Back squat Find a heavy set of 5Then do 2-3 x5 sets @90% heavy 5*25 minute cap B) 50 db GTOH (35-40lb/25-30lb) for time Start with one max unbroken setRemaining reps must be done as db devils press… Read more »

Crossfit A) 12 minute EMOM: 1) 4-10 strict chinup 2) 5-15 kipping toes to bar 3) 30 sec side plank B) 3 minutes max calorie row2 minute max burpee box jumps1 minute max power snatch (75/55lb)Rest 3 minutes Repeat. WOD… Read more »

Crossfit A) Every 90 seconds for 12 rounds: Round 1-3: 3 split jerks Rounds 4-7: 2 split jerks Rounds 8-12: 1 split jerk Start @60% 1RM and ascend in weight as form allows B) 13 minute AMRAP: 20 lateral hops… Read more »

Crossfit 24 minute EMOM. Max reps at each station: slamballs box jump overs single arm kb thrusters (53/35lb) *Switch arms every 5 reps bike erg cals burpee toes to bar rest

Crossfit A) 4 rounds for quality: 5 db strict press +5 db push press/side10 clapping pushups3 depth jumps+ 3 broad jumpsB) 6 rounds for time: 4 ring MU-6 power cleans (135/95lb)-8 burpees over bar Rx-Plus 155/105lb

Crossfit4 rounds: 200m run-15/12 calorie row-200m run-15 thrusters (75/55lb)-200m run Go every 7 or 8 minutes *Aim for 2+ minutes rest. Rx-Plus95/65lb WOD Notes Today we continue with our aerobic capacity training with some longer mixed modal intervals and a… Read more »

Crossfit A) Snatch + below knee hang snatch + overhead squat @70%+ Every 90 seconds for 8 rounds B) 3 rounds of 30 American kb swing (53/35lb)-20 pullups-30 box jumps (24/20″) Rx-Plus 30-30-30

Crossfit A) Back squat Find a heavy set of 6 (heavier than last week) Then do 2-3×6 @90% *25 minute time cap B) 10-8-6-4-2 overhead lunge (115/75lb)-push jerk 100-80-60-40-20 double under *14 minute time cap *So 10 lunges-10 push jerks-100… Read more »