Crossfit A) 6x200m sprint. Walk back to start. B) 15 minute alternating EMOM: 1) 3-7 ring MU or 10-15 chest to bar pullups 2) 5-6/side heavy single arm db OH squat 3) rest

Crossfit A) Last week of heavy 5’s. Back squat: 2×5 @85% 3×5 @ 80% B) 21-15-9 slamball (30-40/20-30lb)- box jump-American kb swing (53/35lb) 40-50lb/30-40lb, 30/24″ box Metcon Class  A) 20 minute AMRAP: Run 400m-20 alternating db snatch (50/35lb)-15 pullups B)… Read more »

Crossfit A) 10-8-6-4-2 strict HSPU 2-4-6-8-10 strict pushup After each round do 15-20 second L-sit hold *15 minute cap B) Partner WOD: 4x250m row each (8 total) I-go-you-go style Partner not rowing does max rep power clean and jerks (95/65lb)… Read more »

Benchmark WOD Chelsea Every minute on the minute (EMOM) for 30 minutes: 5 pullups-10 pushups-15 air squats *This is a hard workout to completes as prescribed. Scale reps to 4-8-12 or 3-6-9 to complete

Crossfit With a partner: Run 400m together Then 10 rounds (total) I-go-you-go style of: 5 power clean and jerks (115/75lb)- 10 bar over burpees Then Run 600m together Then 200 wallballs switching off every 20 reps Then run 800m together… Read more »

Crossfit A) Bodybuilding circuit: Every 90 second for 12 rounds: 1) supinated bent over row 12 reps 2) 8/side db single leg glute bridges on box/bench 3) 10-12 db bench press B) 2-4-6-8-10 bar muscle up-thruster (135/95lb) *13 minute time… Read more »

Crossfit A) Every 2 minutes for 8 rounds: 1 snatch deadlift + 1 snatch + 1 overhead squat @70-80%  B) Every 4 minutes for 16 minutes: 60 double unders 100ft front rack carry 6 double kb cleans (44/26lb) 12 alternating… Read more »

Crossfit A) 5×27/21 calorie row 90 seconds rest after each interval Or I-go-you-go style B) 15 minute alternating EMOM: 1) 10-20 kipping toes to bar 2)6-8 HEAVY alternating db snatch (70/50lb) 3) rest Rx-Plus (90-100/60-70lb) *Scale reps to 4-6 if… Read more »

Crossfit A) Deload week back squat: 5×3 @ 50-55% tempo 5110. Superset w/ 15 second L-hang B) 10 minute AMRAP: 4 kipping HSPU-8 STOH (135/95lb)-12 kb swings(53/35lb) Rx-Plus 155/105lb, 70/53lb kb Metcon Class  A) 8x 2 min on 90secs off… Read more »

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