Crossfit 25 Min Time Cap: Back Squat 1×1 @90% 2×4 @75-80% 2×8 @65-70% B) 10 Minute ascending ladder:    2 reps every round. 2 power cleans (95/65 lb) 2 pushups 2 thrusters 2 pullups MetCon A) Every 3 minutes for 5… Read more »

Crossfit “Dead Broke” A) In a 5:00 Window Buy-in: 50/35 cal row. Time remaining AMRAP 12 deadlifts-8 box jump overs (185/135lb) or (155/105lb) Rest 5 min B) In a 5:00 window buy in 35/25 calorie rowTime remaining AMRAP: 8 deadlifts-8… Read more »

Crossfit A) Every 75 seconds for 10 rounds: 1st 5 rounds: 1 Power snatch + 1 hang power snatch 2nd 5 rounds : 1-2 power snatches *Start @ ~50% 1RM Snatch and ascend in weight as form allows B) 4… Read more »

Crossfit A) 4 rounds for quality: 3 front squats w/ tempo 3 seconds down + 3 second pause 8 kb seesaw press/side 100ft pinch plate carry B) 20 minute alternating EMOM: 1) 16/12 calorie row 2) 40-60 double unders 3)… Read more »

Crossfit 24 minute alternating EMOM: Max reps at each station 1) alternating db snatches (50/35lb) 2) burpees 3) alternating single arm db clusters 4) box jump overs 5) single arm OH db lunges 6) rest

Crossfit A) 12 minute EMOM: 1) 2-6 ring MU 2) 4-10 strict HSPU 3) rest B) In 20 minutes find a heavy unbroken complex of 5 push jerks-5 front squats-5 hang power cleans-5 deadlifts *take a minimum of 3 full… Read more »

Crossfit A) Back squat (deloadish week) 1×1@85-90% 2×4@ 70% 2×8@60% B) 12 minute AMRAP: 9 power cleans (95/65lb) -9 pullups-9 box jumps-27 double unders Rx-Plus 115/75lb Metcon Class  A) 10-9-8-7-6-5-4-3-2-1 db devils press-db front squat (35-45/25-30lb) Rest 5-10 minutes B)… Read more »

Crossfit 5 rounds for time: Run 400m 10 burpees Run 400m 15 db thrusters (35/25lb) Rx-Plus 50/35lb

Crossfit A) Every 90 seconds for 8 rounds: 2 push presses + 1 split jerk Ascend in weight as form allows B) For time: 15 L-sit pullups 20 db box step ups (40/30lb) 10 wall walks 20 db GTOH 15… Read more »

Crossfit A) 4 rounds for quality: back rack weighted box step ups 8/leg (20/18″ box) 100ft upside down kb carry (50ft/arm) db suitcase deadlifts 8/side *20 minute time cap B) 5×2 min on 2 minute off: Row 250m-then AMRAP 10… Read more »