Benchmark WOD Jackie For time: 1000m row 50 thrusters (empty barbell) 30 pullups

Crossfit A) 9 min EMOM 1) 8-15 push ups 2) 6-8 DB snatches (50/35) (70/50) 4) Max sit ups 5 min rest B) 3 rounds 3 min max calorie row/bike 1 min rest 3 min AMRAP 10 burpee box jumps-10… Read more »

Crossfit A) Every 4 minutes for 16 minutes: 8 sumo deadlifts + 45 second weighted plank B) 3 rounds for time of : 20 hang power cleans-20 front squats-20 push press (95/65lb) Rx-Plus 115/75lb

Crossfit For time: Run 1 mile Then 21-15-9 wallball-burpee Run 1 mile Then 21-15-9 wallball-pullup *35 minute time cap *Scaling option: Scale run to 3/4 mile Rx-Plus Chest to bar pullup Metcon Class  A) 5 rounds for time of :… Read more »

Crossfit A) 2 split jerks Go every 90 seconds for 7 rounds *Start at a moderately challenging weight. Ascend in weight as form allows B) 18 min EMOM for max reps at each station: 1) deadlift (155/105lb) 2) pushups/handstand pushups… Read more »

Crossfit A) 4×10 back squat @60% B) In 6 minutes complete: 150 double unders then max reps db burpee box step overs (35/25lb) (20/18″) Rx-Plus 50/35lb dbs Metcon Class  A) 3 rounds: Hill run w/slamball + 20 slam ball squats… Read more »

Crossfit A) 12 minute alt. EMOM: 1) 8 tempo db strict press (2020) 2) 6-8 tempo ring row (2020) 3) rest B) 13 minute AMRAP: 5 squat snatches (135/95lb)-10 toes to bar-15 kb swings (53/35lb)

Benchmark WOD Double Helen 6 rounds for time: Run 400m 21 kb swings (53/35lb) 12 pullups

Crossfit Partner WOD: 10 rounds for time Run 200m (with partner) 6 power cleans (155/105lb) (185/135lb) 12 chest to bar pullups  18 box jump overs *Split up reps as needed

Crossfit A) Every 4 minutes for 16 minutes: 12 -14 back rack lunges (6-7/side) + 12 bent over rows B) With a partner 5×30/25 calorie row (each). I-go-you-go style.