Benchmark WOD Class Amanda For time: 9-7-5 Ring Muscle-ups Squat Snatches (135/95 lb.) *Coach chooses MU scaling options

Crossfit A) Partner AMRAP: 2 rounds for time of Row 60 calories 100 db snatches (50/35lb) 60 pullups 100 jumping air squats *Split up work as desired. Only one person works at a time. B) Coaches choice

Crossfit A) 4 rounds for quality: 8 weighted step ups (per side) 8 strict straight leg toes to bar 1 lap heavy db farmers carry B) 10 minute AMRAP w/partner: 10 deadlifts-10 hang squat cleans-10 front rack lunges-10 STOH (135/95lb)… Read more »

Crossfit A) 8 minute alternating EMOM skill practice: 1) 20-30 double unders 2) barbell cycling practice: 6-8 push jerks @ medium weight B) 3 rounds for time: Run 800m-5 rope climbs *Scale to 3 or 4 rope climbs if you… Read more »

Crossfit A) 4×5 front squat B) For time: 10 pistols/leg 20 kb snatches (53/35lb) (10/side) 30 pullups 40 kb swings 50 box jumps Rx-Plus 70/53lb

Crossfit 8x 90 secs on 90 secs off alternating between A and B. A) AMRAP: 5 deadlifts (185/135lb)-10 wallballs B) AMRAP: 30 double unders-5 burpee box jump overs Metcon Class 3 rounds for time: Run 800m 20 db squat cleans… Read more »

Crossfit A) 2 power snatch + 2 overhead squats Every 2 minutes for 8 rounds *Reset between power snatches B) 3 minute AMRAP: HSPU Rest 2 minutes 3 minute AMRAP: bear complex (95/65lb) Rest 2 minutes 3 minute AMRAP:  calorie… Read more »

Benchmark Class  Mary As many rounds as possible in 20 minutes of: 5 handstand pushups 10 alternating pistols 15 pull-ups

Crossfit A ) 12 minute AMRAP with partner alternating every 2 minutes max calorie row for time B) Alternate with partner         8 x 3 min AMRAP:                 3 power… 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 »