Benchmark WOD Karen 150 wallballs for time (20/14lb) Rx+ 30/20lb

Crossfit Partner WOD: I-go-you-go style 10 rounds total: Row 20/16 calories+8 burpee box jumps Then directly into 10 rounds total: 10 Oh squats (95/65lb) or (135/95lb) + 10 toes to bar *So one partner goes through entire round while other… Read more »

Crossfit A) For quality: 15-12-9-6-3 or 12-9-6-3 kipping pullup-strict pushup or HSPU B) @minute 0: Grace 30 clean and jerks for time (135/95lb) @minute 7: Annie 50-40-30-20-10 double under- sit-up @ minute 16: time cap

Crossfit A) 12 minute alternating EMOM 1) Deadlifts 5 reps. No touch and go *Heavier than last time 2) 3-5 high seated box jumps 3) rest B) 4×2 minutes on 2 minutes off: Run 200m then alternate between 1) max… Read more »

Crossfit A) 5×3 tempo front squats @ challenging weight. 3 seconds down, no pause, fast up After each set 15-20 second L-hang or L-sit hold B) 15 minute AMRAP: 21 box jump-15 burpees-9 hang squat snatches (95/65lb)

Crossfit In 3 minutes complete as much of the following as possible: 30/25 calorie row 25 pushups 20 power cleans (135/95lb) 15 push jerks 10 bar MU (CTB pullup) Rest 1 minute In 6 minutes complete as much of the… Read more »

Crossfit A) Every 90 seconds for 8 rounds: 1 push jerk + 1 split jerk *Ascend weight as form allows B) For time: 6-5-4 rope climb wall-walk alternating db snatch 70/50lb *16 minute cap Rx-Plus 80-100lb/60-70lb *Wear appropriate gear for… Read more »

Benchmark WOD Nasty Girls 3 Rounds For Time: 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans (135/95 lb)

Crossfit A) 8 min alternating EMOM: 1) 6-8 strict TTB 2) 8-15 pushups B) With a partner Alternating EMOM Alternate with your partner until you collectively reach 150 thrusters 1) max thrusters (95/65lb) or (135/95lb) 2) 4-6 burpee box jumps

Crossfit A) For quality: 12-9-6-3 or 15-12-9-6-3 strict pullup-kipping HSPU Rest 30-60 secs after each round B) 8 minute AMRAP: 30 DU-1 power snatch (95/65lb) + 1 OH squat 30 DU- 2 power snatches+ 2 OH squat 30 DU- 3+… Read more »