Crossfit 12 minute EMOM: 1) 10 RDLs 2) 10 db bicep curl to press 3) rest B) Regionals 2018 Event 3 (Modified) : For time: 9 muscle ups 50ft HS walk 36 pistols (total) 50ft HS walk 9 muscle ups… Read more »

Crossfit A) Every 75 seconds for 10 rounds: 1 clean and jerk B) 15 minute alternating EMOM: 1) 40-60 double unders 2) max rope climbs 3) rest *Wear appropriate gear for rope climbs! Metcon Class 5 rounds for time: 4x… Read more »

  Crossfit 30 minute AMRAP: Run 400m 3 rounds of Cindy (5 pullups-10 pushups-15 air squats) Run 200m 2 rounds of DT (12 deadlifts-9 hang power clean-6 push jerks (155/105lb))

Crossfit A) back squat: 1×3 @ 90% 2×3 @85% B) 4 rounds of 2 min on 2 min off: 20/16 cal row + max erg burpees in remaining time Score is number of burpees in worst round *If you are… Read more »

Crossfit A) 3-5 sets max effort strict drop set pullups. Choose from the following: 1) Weighted pullups to unassisted pull-ups 2) Unassisted pullups to banded pull-ups 3) Assisted pullups to more assisted pullups. Superset with 3×1 minute weighted elbow plank… Read more »

Benchmark Class Crossfit Total 1RM back squat 1RM shoulder press 1RM deadlift

Crossfit 40 minute alternating EMOM: 1) 7 toes to bar + 7 box jump overs 2) 5 squat clean and jerks (115/75lb) or (135/95lb) 3) 16/12 calorie row 4) rest *Scale reps or weight accordingly to sustain this for 40… Read more »

Crossfit A) Every 90 seconds for 12 rounds alternate between: 1) 12 heavy front rack lunges 2) 10/side db bent over row 3) 12 db lat pullovers B) Every 2 minutes for 5 rounds: 10 power snatches (75/55b) -10 bar… Read more »

Crossfit A) Every 75 seconds for 10 rounds: 1 snatch *Start at a medium weight. Ascend in weight as form allows. *At lighter weights athletes can do 1-2 snatches in the 75 seconds B) 3 rounds for time of: Run… Read more »

Crossfit 12×1 min on 1 min off AMRAP: 50 double unders 50 wallballs 50 double unders 50 alternating db snatches (50/35lb) 50 double unders 50 hang power cleans (95/65lb) *If you are able to finish one round, start back at… Read more »