Crossfit A) Back squat: 3×3 @ 85% 2×3 @80% B) 5 rounds of : 12 box jumps (24/20″)-6 db burpee GTOH (40/30lb) Rx-Plus 50/35lb Metcon Class  A) In 10 minutes: Run 1 mile then AMRAP: 20 double unders-10 wallballs Rest… Read more »

Crossfit A) For quality: 10-8-6-4-2 strict HSPU-strict ring dip After each round 30 second hollow hold B) 14 minute AMRAP: 10 pullups-12 OH squats (115/75lb)-14 kb swings (50/35lb) Rx-Plus 135/95lb

Benchmark WOD Barbara 5 rounds of: 20 pullups 30 pushups 40 situps 50 squats Rest 3 minutes

Crossfit Partner WOD: Run 800m 60 double unders 60 pullups 60 double unders 60 wallballs 60 double unders 60 db GTOH (35/25lb) or (50/35lb) 60 double unders 60 pushups 60 double unders 60 db lunges 60 double unders Run 800m… Read more »

Crossfit 12 minute alternating EMOM 1) 10 RDLs 2) 10 db bicep curl to press 3) rest B) 10 rounds for time: 7 thrusters (75/55lb) -7 bar facing burpees *15 minute cap Rx-Plus 96/65lb

Crossfit A) Every 90 seconds for 8 rounds: 1 power clean + 1 clean *no touch and go. B) Every 4 minutes for 16 minutes: 300/ 250m row + 15 kb swings (53/35lb) + 15 box jump overs *Scale reps… Read more »

Crossfit A) 6x150m hill sprint Slow walk back as rest. B) 12 minute alternating EMOM: 1) 10-15 kipping toes to bar 2) 5-7 touch and go power cleans (155/105lb) 3) rest Rx-Plus 185/135lb

Crossfit A) Back squat: 5×3 @ 80% B) 8 minute AMRAP: 8 burpees over db-10 alternating db snatches (50/35lb)-12 jumping air squats Metcon Class 40 minute AMRAP: Run 400m 25 slamballs (50/30lb) Row 500m 25 walking slamball lunges 100 double… Read more »

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

Benchmark WOD Class  Kelly 5 rounds for time of: 400m run 30 box jumps (24/20″) 30 wallballs