Crossfit 35 minute AMRAP: 30 wallballs 30/25 calorie bike 30 power cleans (95/65lb) or (75/55lb) 30/25 calorie row 30 push press 300m run Metcon Class A) 5 rounds for time of: 5db burpee GTOH w/renegade row (40/30lb) 50 double unders… Read more »

Crossfit A) Every 90 seconds for 8 rounds: Snatch high pull + Snatch *Reset after snatch pull, no touch and go B) 10-9-8-7-6-5-4-3-2-1 burpee box jumps (24/20″) *After every round 4 alternating heavy DB snatches (70/50lb) Rx-Plus 100/70lb db

Crossfit A) 5×7 back squats @ 70% B) 10 minute alternating EMOM: 1) 10 plate GTOH (45/25lb)+ 10 jumping air squats 2) Run 200m *Scale reps or distance as needed to maintain for 10 minutes Metcon Class A) The Seven… Read more »

Crossfit A) 8 minute alternating EMOM: 1) 5-7 strict pullups 2) 30 seconds max strict pushups B) 2 minutes on 1 minute off until you finish 4 rounds of 10 overhead squat (115/75lb) 15 box jump overs 15 kb swing… Read more »

Crossfit Filthy 50 For Time: 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups (sub regular pullups) 50 Kettlebell Swings (53/35lb) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lb) 50 Back Extensions (sub barbell goodmornings) 50 Wall Balls (20/14… Read more »

Crossfit Partner WOD: Buy in: 600m run w/wallball Then 20 rounds total I-go-you-go style: 5 pullups-10 pushups-15 wallballs-30 double unders Then buy out : 600m run w/wallball *So each partner must complete 1 full round before next partner can go,… Read more »

Crossfit A) 12 minute alternating EMOM: 1) 10 romanian dls 2) 1 legless rope climb (legs on the way down)  3) rest *Scaling options: 1) 2 reps of Lay on ground, and pull yourself up to standing keeping body in… Read more »

Crossfit 23 minute AMRAP: Run 2 miles AMRAP DT in remaining time (12 deadlifts-9 hang power cleans-6 push jerks) (155/105lb) *Scaling option: Run 1.5 miles Metcon Class  A) For time: 20-18-16-14-12-10-8-6-4-2 wallball 10-9-8-7-6-5-4-3-2-1 burpee over wallball B) Coaches choice

Crossfit A) 10 minute EMOM: 1-2 split jerks B) 5 rounds for time of: 10 alternating db snatches (50/35lb)-10 hand release pushups Rest 2 minutes Then 5 rounds for time of : 10 box jumps-10 american kb swings (62/44lb) *Athlete… Read more »

Crossfit A) 5×7 back squats @65% B) 10 minute AMRAP: 10 front rack lunges (115/75lb) 25 double unders 10 toes to bar 25 double unders Metcon Class A) 14 minute AMRAP 60 calorie row 50 alt. db snatches (50/35lb) 40… Read more »