Crossfit A) 2 min on 2 min off until you complete 100 thrusters (75/55lbs) Buy in each round with 8 burpees+ 8 box jumps+8 db snatches (53/35lb) (4/side) then max thrusters in remaining time Time Cap: 10 rounds *Scaling options:… Read more »

Crossfit A) Every 2 minutes for 8 rounds: 1 snatch balance + 1 OH squat w/2 second pause *Ascending weight as form allows B) 12 minute alternating EMOM: 1) 7-14 CTB pullups 2) 5 V-ups+ 10 kb swings (53/35lb) +… Read more »

Crossfit A) 4×10 back squat @55% B) 8 minute ascending ladder: 3-6-9-12..etc etc power clean and jerk (135/95lb) 35 double unders after each set of clean and jerks Metcon Class A) 20 minute AMRAP: 20 kb suitcase deadlifts (10/side) (70/53lb)-20… Read more »

Crossfit A) 12 minute alt. EMOM: 1) 4-8 tempo strict pullups (Tempo 2020) 2) 4-8 tempo strict ring/bar dips (2020) 3) 30 second side plank (switch sides every round) B) 2 rounds for time of: Run 600m 30 slamball or… Read more »

Crossfit Partner WOD 30 minute AMRAP 200M heavy farmers carry, switching off with your partner as needed 800 m run together Then, one person working at a time, complete: 60 push presses (95/65) (135/95) 60 box jumps 60 weighted sit… Read more »

Crossfit A) 4 rounds for quality: 10 weighted pushups-5 false grip ring pullups-20 second ring support hold *Scale to 10 strict pushups unweighted or 10 strict pushups with hands on elevated box *Scale ring pullups to banded strict pullups, or… Read more »

Crossfit A) 12 minute alternating EMOM: 1) 4 deadlifts , reset after each rep 2) 5 broad jumps for max distance 3) rest B) 10 rounds of: 7 kipping toes to bar-7 OH squats (95/65lb) Rx-Plus 135/95lb Metcon Class  Every… Read more »

Crossfit A) Find a heavy triple front squat. Then do 2×3 @ 85% of heavy triple. B) For time: Run 1 mile-50 db box step overs (35/25lb) (24/20″) *17 minute time cap Rx-Plus 50/35lb

Crossfit A) 16 minute alternating EMOM: 1) 4 deadlifts+ 4 hang power cleans+ 4 push jerks (135/95lb) *Scale reps, and then secondly scale the weight if needed 2) 30-50 double unders B) For total time: Accumulate 3 minute hang from… Read more »

Crossfit A) 2 power cleans + 1 split jerk . Every 2 minutes for 8 rounds B) Narf: 9-15-21 thruster-pullups