Crossfit A) 12 minute alternating EMOM: 1) 4 heavy deadlifts , reset after each rep 2) 5 broad jumps for max distance 3) rest B) 10 rounds for time: Run 200m-5 db burpee GTOH (35/25lb) *20 minute cap Metcon Class … Read more »

Crossfit 40 minute AMRAP: 30 wallballs 400m run 30 burpees 500m row 30 box jumps 100 double unders Metcon Class A) 10 rounds for time: 30 double unders-10 db thrusters (35/25lb)or (45/30lb) Rest 5-10 minutes B) 10 rounds for time:… Read more »

Crossfit A) 3 position clean: high hang-hang- from the floor Every 2 minutes for 8 rounds *Reset for rep off the floor B) 21-15-9 push press (95/65lb)-pullup-kb swing (53/35lb) Rx-Plus chest to bar pullup, 135/95lb

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

Crossfit Partner WOD: 100 calorie row 800m run 60 wallballs 40 burpees over the bar 20 squat snatches (135/95lb) 40 burpees over the bar 60 wallballs 800m run 100 calorie row *One person works at a time, except for the… Read more »

Crossfit A) 4 rounds for quality: 8 weighted step ups/side 8 strict straight leg toes to bar 1 lap heavy db farmers carry (kbs/dbs or barbell for weighted step ups) *Rest as needed B) 12 minute AMRAP: 5 renegade row… Read more »

Crossfit A) 10 minute alternating skill practice EMOM: 1) 30 double unders 2) barbell cycling practice: 6-8 push jerks @ moderate weight *If you don’t have double unders, do up to 10 attempts. If you can do 30 unbroken, practice… Read more »

Crossfit A) 5×6 front squat. Heavier than 2 weeks ago. B) 3 rounds for time: 10 hang power cleans (155/105lb)- 20 alternating db snatches (50/35lb)-30 air squats Rx-Plus 175/125lb

Crossfit A) Nate 20 minute AMRAP: 2 ring MU-4 HSPU-8 american kb swings (70/53lb) *Or scaled Nate: 4 chest to bar pullups – 4 box HSPU- 8 kb swings (53/35lb) B) Coaches choice Metcon Class 8×2 min on 2 min… Read more »

Crossfit A) 7 rounds, go every 2 minutes: 3 position snatch (high hang-hang and from the floor) *Reset for last rep off the ground. Ascend in weight as form allows B) W/a partner I-go-you-go style for 8 rounds total: 5… Read more »