Benchmark WOD Elizabeth 21-15-9 squat clean (135/95lb)-ring dip

Crossfit A) Partner WOD: Row 150 calories (partners must switch off every 15 cals) 250 double unders 150 db snatches (50/35lb) 250 double unders Row 150 calories (partner must switch off every 150 calories)

Crossfit A) 4 rounds for quality: 5 strict tempo toes to bar 5 strict negative HSPU (press back up optional) 5 strict tempo ring dip (scale to bar dips) 30 second hollow hold *3 second negative on each movement B)… Read more »

Crossfit A) Back squat: 6×4 @ 80% B) 8 minute AMRAP: 8 pullups-8 deadlifts (185/135lb)-8 box jumps Rx-Plus chest to bar pullups Metcon Class  A) 8 minute alternating EMOM: 1) 10/8 calorie bike 2) max hang db clusters Rest 5… Read more »

A) For time : 100 wallballs *7 burpees everytime you break Run 800m 50 alternating db snatches (50/35lb) 400m farmers carry (53/35lb kbs) *7 kb swings every time you break (with one kb) B) 3 minute AMRAP: Max hand release pushups *Thighs… Read more »

Crossfit A) 20 minutes to find a heavy clean + front squat + jerk. B) 5 rounds of 50 double unders-20 single arm OH db lunges (50/35lb) *Switch hands at 10 reps *Scale to 100 single unders Rx-Plus 60-70lb/40-50lb Metcon… Read more »

Crossfit A) 12 min EMOM: 1) 5/side lateral db box step overs 2) 1 heavy turkish get up/side 3) rest B) 12-9-6 heavy thruster (155/105lb)-bar MU *Or 12-9-6 thruster- chest to bar pullup- hand release pushup C) Coaches choice core/accessory… Read more »

Benchmark WOD Crossfit total 2 Sum of the Best of Each Lift: Clean Bench Press Overhead Squat *Score is the total of max effort on all three lifts. Athlete gets 3 attempts at each lift. Weight must increase after each… Read more »

Crossfit Partner WOD: Run 800m together then I-go-you-go style for 4 rounds each (8 total): 12/10 calorie row + 8 hang squat cleans (95/65lb) Then run 400m together Then I-go-you-go for 4 rounds each (8 total): 10 front rack lunges… 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) 12 minute AMRAP: Ascending ladder 2-2-4-4-6-6-8-8 etc etc db devil press- db box… Read more »