Crossfit A) Find a 1 rep max back squat in a 25 minute time cap B) 10 minute AMRAP: 6 db renegade row pushups 6 db power cleans 6 db hang squat cleans 6 db push press (35/25lb) Rx-Plus 40/30lb… Read more »

Crossfit A) For time: Run 400m 50 slamballs (40-50/20-30lb) Run 400m 40 pullups Run 400m 30 power cleans (115/75lb) Run 400m 20 push press Run 400m 10 oh squats * if smoke is still bad sub 1000m/900m bike for run… Read more »

Crossfit A) 1 power clean and split jerk. Go every 45 seconds for 10 rounds @75% 1RM C+J *Emphasize quality and consistency of movement. If reps get sloppy, lower the weight. B) Partner WOD I-go-you-go style for 5 rounds each:… Read more »

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

Crossfit Partner WOD: Each complete I-go you-go style: 20-18-16-14-12-10-8-6-4-2 cal bike or row 10-9-8-7-6-5-4-3-2-1 push jerk (135/95lb) or (95/65lb)-burpees over the bar *So partner 1 completes 20 cal-10 push jerk-10 burpees, then partner 2 completes 20 cal-10 push jerks-10 burpees… Read more »

Crossfit A) 3-4 rounds for quality: 5 false grip ring pullups or 2-5 strict ring MU-10 L sit db press-45 second heavy plank hold B) Death by thrusters (95/65lb) *Start at 1 thruster Add 1 thruster every round until you… Read more »

Crossfit Back squat: 6×4 @ 80-85% B) 5 minute AMRAP: 5 hand release pushups-7 jumping air squats-9 hang power cleans (95/65lb) Rest 1 minute 2 minute AMRAP: max kipping/butterfly pullups Metcon Class  10 rounds: Row 250m 10 lateral hops over… Read more »

Crossfit 2 min on 2 min off until you complete 100 box jump overs Buy in each round with: 15/12 cal row+ 10 dB GTOH (30/20lb) or (35/25lb) + 10 air squats Then max box jump overs 24/20″ *10 round… Read more »

Crossfit A) 20 minutes to find a heavy snatch *If you find it early, lower the weight again and do a second wave up to a heavy single B) 5 rounds for time of: 3 power snatches (135/95lb)-6 overhead squats-9… Read more »

A) 12 MIN EMOM: 1) 100 FT HEAVY DB CARRY 2) 5 PUSH PRESS HEAVY 3) REST B) 3 RFT (24 MIN. CAP) RUN 400 M 20 WALLBALLS BIKE 1000M 20 KB/DB DEADLIFTS