Crossfit 5 rounds Each for time Rest 3 minutes after each round 20 wallballs-10 burpees-10 OH lunges (135/95lb)-Run 400m *40 minute cap Rx-Plus 15 burpees 155/105lb

Crossfit A) 1 squat clean + split jerk every 45 seconds for 10 rounds @~75% 1RM C+J B) 14 minute Ascending ladder: 2 pullups-2 alternating pistols-2 push press (95/65lb)-30 double unders 4 pullups-4 pistols-4 push press -30 double unders 6,… Read more »

Crossfit A) Complete the following in a 20 minute time cap: Db Bulgarian split squats 4×8-10/side 4×10 weighted good mornings 4×45 second weighted side plank (2 on the left side, 2 on the right) *Do side plank on elbows and… Read more »

Partner WOD: I-go-you-go style for 5 rounds each: Run 200m-10 deadlifts (225/155lb) Then I-go-you-go style for 5 rounds each: 50 double unders + 10 burpee box jump overs (24/20″) Then run 800m together *40 minute cap

Thanksgiving WOD! Partner WOD: 2 rounds for time: 90 wallballs (20/14lb) 40 burpees over partner in a plank 90 jumping lunges 40 pullups 90 alternating db snatches (50/35lb) 40 plate burpees (45/25lb plate) *One person works at a time while… Read more »

Crossfit A) 20 minute alternating EMOM: 1) 10 russian kb swings (53/35lb) + 5-10 toes to bar 2) 30 double unders + 5 burpees over kb *Scale reps down or up as needed Rest 5 minutes B) 3 minute AMRAP:… Read more »

Crossfit A) 1 snatch every 30 seconds for 8 minutes @ ~70% 1RM snatch B) Crossfit.com workout For time: Accumulate 3 minute handstand hold 100 air squats 50 meter handstand walk 100 air squats 30 handstand pushups *50m is approx… Read more »

Crossfit A) 4 rounds for quality: 10-12 db bench press 10-12 plyometric pushups  30-45 second weighted superman hold *Coaches choice plyometric pushup. Scale to regular strict pushup if needed *For superman hold, hold change plates (like 2.5lb plates) in each… Read more »

Crossfit Partner WOD: 2 rounds for time of : 50 thrusters (95/65lb) 50 calorie row 50 burpees 50 box jumps 50 hand release pushups *Split up reps as desired. One person works while other rests *40 minute time cap Rx-Plus… Read more »

Crossfit A) 12 minute alternating EMOM: 1) 50ft handstand walk or handstand walk practice 2) 10-15 kipping toes to bar 3) rest B) Every 3 minutes for 15 minutes: 50 double unders 10 front rack lunges (115/75lb) 5 double kb… Read more »