Crossfit A) 12 minute alternating EMOM: 1) 5 push press @ challenging weight 2) heavy db suitcase carry 100ft (right arm 50ft, left arm 50ft) 3) rest B) 18 minute alternating EMOM for max reps: 1) db thrusters (35/25lb) 2)… Read more »

Crossfit A) 5×6 front squat. Start at a medium weight and then ascend in weight every 1-2 sets B) For time: 30 calorie row-100 double unders-30 calorie row *6 minute cap Rest 5 minutes C) For time: 75 double unders-50… Read more »

Crossfit A) In 10 minutes: Run 1 mile then max wallballs Rest 10 minutes B) in 10 minutes: Run 1 mile then max power clean and jerks (95/65lb) *Scale mile to 3/4 mile if can’t finish under 9 minutes Rx-Plus… Read more »

Crossfit A) Every 90 seconds for 8 rounds: 1 Snatch balance + 1-2 overhead squats B) 21-15-9 deadlift (185/135lb)-box jump (24/20″)- toes to bar Rx-Plus 225/155lb

Benchmark WOD A) Fran For time: 21-15-9 thrusters (95/65lb) pullups B) Coaches choice

Crossfit Partner WOD chipper 400m run 300 double unders 200 mountain climbers 100 front rack lunges (95/65lb) 80 push press 60 toes to bar 80 jumping air squats 100 situps 200 mountain climbers 300 double unders 400m run *Split up… Read more »

Crossfit A) For quality: Choose 12-9-6-3 or 15-12-9-6-3 kipping pullup-strict pushup or strict HSPU Rest 30-60 seconds after each round B) Partner WOD: 10 rounds total I-go-you-go style: Row 250m-6 double kb cleans (53/35lb) or (44/26lb)-6 double kb jerks-15 second… Read more »

Crossfit A) 12 minute alternating EMOM 1) Deadlifts 5 reps. No touch and go. Reset after each rep (aka powerlifting style) 2) 3-5 high seated box jumps 3) rest B) For time: 12 hang squat cleans (155/105lb) 12 bar facing… Read more »

4th of July Holiday Schedule Hot Shots 19 6 rounds for time: 30 air squats-19 power cleans (135/95lb)-7 strict pullups-Run 400m *40 minute time cap

Crossfit A) Find a 1 rep max back squat in 25-30 minutes. B) 10 minute AMRAP: 6 power snatches (115/75lb)-12 toes to bar-18 air squats Metcon Class 10 rounds for time. 90 seconds rest after each round. 12/10 calorie row-6… Read more »