Crossfit A) Power clean (w/pause in catch) + power clean. Every 90 seconds for 7 rounds  B) 3 rounds of Run 200m 7 single arm db push jerks/side Run 200m 7 db snatches/side (50/35lb) Rx-Plus 70/50lb db

Crossfit A) Back squat 4×10 @70% B) 7 minute AMRAP: 9 burpees over wallball-11 wallballs Metcon Class  9/11 tribute workout: 2001m row Then 9 rounds of 11 box jumps-11 burpees-11 air squats Then 2001m run

Crossfit A) 12 minute alt. EMOM: 1) 8 tempo db strict press (2020) 2) 6-8 tempo ring row (2020) 3) rest B) 10 minute EMOM: 4 deadlifts-4 hang squat cleans-4 push jerks (135/95lb) *Scaling options: Scale reps to 3-3-3 or… Read more »

Benchmark WOD A) Diane 21-15-9 deadlift (225/155lb) HSPU B) Coaches choice

Crossfit Partner WOD: I- go- you-go for 8 rounds total: Run 200m+ 6 pullups + 8 clean and jerks (96/65lb) Then I-go-you-go for 8 rounds total: Bike erg 16/12 calories + 16 wallballs (20/14lb) *One person goes through and entire… Read more »

Crossfit A) Every 4 minutes for 16 minutes: 12 back rack lunges superset with 12 bent over rows B) 15 minute alternating EMOM: 1) 2-5 ring muscle ups 2) 5-10 HSPU 3) 8-15 burpees *Coaches choice for scaling ring MU… Read more »

Crossfit Every 4 minutes for 40 minutes alternate between A and B A) Run 300-400m + 15-20 kb swings (53/35lb) B) Row 400-500m + 5/side single arm kb thrusters Metcon Class  5 minute AMRAP: 4 rounds of Cindy (5 pullups-10… Read more »

Crossfit A) Power snatch + snatch. Every 90 seconds for 7 rounds. *Start at a medium weight and ascend in weight as form allows B) 4 rounds for time of: 10 hang power snatches (95/65lb) 30 double unders 10 front… Read more »

Crossfit A) 4×10 back squat @65% B) 8 minute AMRAP: 8 high box jump overs -8 slamballs (40/30lb)-8 toes to bar Metcon Class 10 minute alternating EMOM: 1) 1 turkish get up/side 2) 100ft heavy farmers carry. Rest 5 minutes… Read more »

Labor Day Workout Partner workout: 10 rounds  – you go, I go (5 rounds each) In two minutes, complete 5 squat cleans (135/95) (185/135) then max calories on the bike for the remainder of the time. Buy out: 400m Farmer’s… Read more »