Crossfit A) 7×3 front squat. Go every 2 minutes. 3 second pause on 1st rep *Last week of these, so challenge yourself to go heavier. B) For time: 10-9-8-7-6-5-4-3-2-1 alternating db snatch (70/50lb)-burpee box jump *Db snatches are total reps… Read more »

Crossfit For time: 1500m row 50 kb swings (50/35lb) 3000m bike erg 200 mountain climbers 1 mile run 50 kb swings *35 minute time cap

NEW YEAR’S DAY WOD!! Partner I-go-you-go style: 10-9-8-7-6-5-4-3-2-1 thruster (115/75lb) toes to bar 2x lateral hops over the bar *After each round run 200m together *So partner 1 does 10 thrusters, then Partner 2 does 10 thrusters, then partner 1… Read more »

Crossfit A) 4×8 deadlift. *Start at a moderate weight (~60-65%) then increase weight as form allows Superset with weighted or unweighted 25-50ft tabletop bearcrawl *25 minute cap B) For time: 12-9-6 overhead squat (135/95lb) -ring MU * 13 minute time… Read more »

Crossfit With a partner complete 3 rounds for time of: 50 toes to bar 40 wallballs 30 burpee box jump overs 20 overhead lunges (135/95lb) 400m run *Run together. For the other movements, split up reps as desired. One person… Read more »

Crossfit A) 12 minute alternating EMOM: 1) 8 strict ring row w/1 second pause at top of each rep 2) 8-15 kipping/butterfly pullups 3) rest B) Alternating EMOM: 1) 10 farmers carry db lunges (5/side) + 10 lateral hops over… Read more »

Crossfit A) 5×5 front squat 75% + *25 minute cap B) 5 minute AMRAP of DT : 12 deadlifts-9 hang power cleans-6 push jerks (155/105lb) Rest 3 minutes 5 minute AMRAP of DT: 12 deadlifts -9 hang power cleans -6… Read more »

Crossfit A) For time: 200m staggered OH/Front rack kb carry Run 1 mile 30 double kb clean and jerks (44-53lb/26-35lb) *20 minute time cap *Scale to dbs if needed *For staggered carry, one kb is in front rack and one… Read more »

Limited Christmas Eve Classes! A) 20 minute alternating EMOM: 1) Row 15/12 cals 2) 15 wallballs Rest up to 10 minutes B) 10 minute alternating EMOM: 1) 12-15 burpees 2) 5 power clean + jerks (135/95lb)

Crossfit With a partner: Run 400m 60 wallballs Run 400m 60 pullups Run 400m 60 alternating db snatches (50/35lb) Run 400m 60 burpees Run 400m 60 american kb swings (50/35lb) Run 400m 60 hand release pushups Run 400m *35 minute… Read more »