Crossfit 2 minutes on 2 minutes off: 10 hang power clean + jerks (75/55lb) 30 double unders 15 air squats In remaining time max calorie row *Workout ends when you complete 100/80 calories *10 round cap *Scaling options: 8 hang… Read more »

Crossfit Partner WOD: Row 250m/each 50 toes to bar Row 250m/each 50 deadlifts (225/155lb) Row 250m/each 50 wallballs Row 250m/each 50 db push press (50/35lb) Row 250m/each 50 pushups Row 250m/each 50 burpees over barbell

Crossfit A) 16 min alternating EMOM: 1) 10-12 db RDLS 2) 5-7 reps bench press @ moderately challenging weight 3) 5 weighted strict pullups 4) rest *Sub floor press if needed B) Open Workout 17.5  10 rounds for time of… Read more »

Crossfit A) 5×5 back squat @ 75-80% B) 7 minute ascending ladder: 2-4-6-8 etc etc. alternating db snatch (53/35lb)-box jump over Metcon Class  A) 3 rounds for time of : Row 500m 15 double kb thrusters (44-53lb/26-35lb) 30 lateral hops… Read more »

Crossfit A) 10 minute Bar MU or HS walk practice B) 10-8-6-4-2 bar muscle up-burpee tuck jump 50ft handstand walk after each round *17 minute cap *Scaling options: **Reduce rep scheme to 8-6-4-2-2 with bar MU **Do 10-8-6-4-2 chest to… Read more »

Crossfit A) For quality: 10-8-6-4-2 strict ring dip-kipping toes to bar After each round 3 broad jumps for max distance B) 20 minutes to find a heavy unbroken complex of 5 deadlifts-5 hang power cleans-5 push jerks-5 front squats *Take… Read more »

Crossfit A) 1 high hang snatch + 1 hang snatch + 6 second lower from the hips  Go Every 2 minutes for 8 rounds *Ascend in weight as form allows B) 15 minute AMRAP: 15 wallballs (20/14lb) 15 box jumps… Read more »

Crossfit 30 minute EMOM: 1) 5 hang power cleans + 10 front rack lunges (95/65lb) or (135/95lb) 2) 15-18/12-15 cal row or bike 3) rest *Scaling option: 4 hang power cleans + 8 front rack lunges

Crossfit A) 16 min alternating EMOM: 1) 10-12 db RDLS 2) 5 reps bench press 3) 5 weighted strict pullups 4) rest *Can sub floor press for bench press *Scale to regular strict pull-ups or jumping pull-ups with slow negative… Read more »