Crossfit A) Back squat: 6×4 @75% B) 3 rounds for time: 21 push press (95/65lb)-15 pushups-Run 400m Rx-Plus 115/75lb Metcon Class  A) 5 rounds for time of: 15 plate burpees-20 plate overhead walking lunges-200m plate run B) Coaches choice

Crossfit A) 8x 2:30 on 2:30off alternating between A and B A) Bike 20/15 cals then max burpee box jumps in remaining time B) Bike 20/15 cals then max db squat cleans (35/25lb) in remaining time Rx-Plus  40/30lb

Crossfit A) Go every 90 seconds for 8 rounds: 1 halt clean + split jerk B) For time: 30 toes to bar 60 wallballs (20/14lb) 90 double unders 60 wallballs 30 toes to bar *15 minute cap Metcon Class A)… Read more »

Crossfit A) 12 min EMOM: 1) 5-8 heavy db/kb deadlifts + 100ft farmers carry 2) 6 push press from the rack 3) rest B) 1 minute AMRAP: double unders Rest 1 minute 2 minute AMRAP: burpees over bar Rest 1… Read more »

Benchmark WOD The Chief Max rounds in 3 minutes of: 3 power cleans (135/95lb) 6 pushups 9 air squats Rest 1 minute. Repeat for a total of 5 cycles.    

Crossfit A) 3-4 rounds for quality: 5 strict tempo toes to bar 5 strict negative HSPU 5 strict tempo negative ring dip (then press up) 30 second hollow hold *All tempo is 3 seconds on the way down *On HSPU… Read more »

Crossfit A) Back squat deload: 6×4 @55% 2 sec pause at bottom of first 2 reps B) 50 calorie row-50 burpees-50 calorie row *If not enough rowers, do 50 cal bike erg Rx-Plus erg burpees Metcon Class A) 4 rounds,… Read more »

Crossfit A) For time: 15 rounds of Cindy. (5 pullups-10 pushups-15 air squats) Every 3 minutes, stop and do 2x length of rig suitcase carry (70/50lb db) *24 minute time cap *Do first suitcase carry at minute 3 *Switch hands… Read more »

Crossfit A) 1-2 halt snatch + 1 overhead squat. Go every 90 seconds for 8 rounds *On halt snatch, pause one second right below knee *Only do 2 halt snatches each round if you are working with light weight B)… Read more »

Crossfit 12 min EMOM: 1) 5/side lateral db box step overs 2) 1 heavy turkish get up/side 3) rest B) 3 rounds fo max reps: 1 min db push press (35/25lb) 1 min rest 1 min db front squat +… Read more »