Crossfit A) 10 rounds of the following: Alternate each round for a total of five rounds each Partner 1  – Row 500 Partner 2 – While partner 1 is rowing  10 hang power cleans (135/95lb) or (155/105lb) + 10 alternating… Read more »

Crossfit A) Every 90 seconds for 12 rounds: 1) 12 heavy front rack lunges 2) 10/side db bent over row 3) 12 db lat pullovers B) 9-15-21 squat clean (135/95lb)-pullup Rx Plus chest to bar pullups

Crossfit A) Every 90 seconds for 8 rounds: 1 power snatch + 1 snatch *no touch and go B) 2 rounds for time: Run 400m-50ft double kb front rack lunge (53/35lb)-Run 400m-200m farmers carry *18 minute cap Rx-Plus 62/44lb Metcon… Read more »

Crossfit A) 7×21/16 calorie row. I-go-you-go style B) 16 minutes to find heaviest complex of : 4 touch and go power cleans+ 4 push jerks

Crossfit A) Back squat: 2×3 @80% 2×3 @75% Superset with 7 strict toes to bar B) 15 minute alternating EMOM: 1) 30-50 double unders 2)10 touch and go deadlifts (185/135lb) 3) 6-10 burpee box jump overs Rx-Plus A) L-sit toes… Read more »

Memorial Day Murph For time: 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run *Partition pullups, pushups and air squats as desired *If you have a weight vest, wear it

Benchmark Class Regionals 2018 Event 4 For time: 2 rounds of: 10 snatches, 175 / 125 lb. 12 bar facing burpees Then, 2 rounds of: 10 snatches, 115 / 75 lb. 12 bar facing burpees

Crossfit Partner workout: 400 M run 40 OHS (95/65)or (135/95) 40 burpee box jumps 200 m run 30 OHS 30 burpee box jumps 200 M run 20 OHS 20 burpee box jumps 400 M run 10 OHS 10 burpee box… Read more »

Crossfit A) Bodybuilding circuit:Every 90 seconds for 12 rounds 1) 8/side single arm db press 2) db bulgarian split squat 8/side 3) barbell curls 10-12 reps B) 15 minute AMRAP: 9 bar facing burpees-12 hang power snatch (95/65lb)- 15 toes… Read more »

Crossfit A) Every 2 minutes for 8 rounds: 1 clean deadlift + 1 clean + jerk  B) 100 double unders 10 man makers (35/25lb) 80 double unders 8 man makers 60 double unders 6 man makers 40 double unders 4… Read more »