Crossfit A) Back squat: 3×5 @80% 2×5 @75% B) In 5 minutes complete: 3 rounds of 30 double unders-15 thrusters (75/55lb) Max burpee box jumps (24/20″) in remaining time Rx-Plus 95/65lb Metcon Class  1 min on 1 min off until… Read more »

Crossfit A) 3-5 sets max effort strict drop set pullups Choose one of the following options: 1) max strict weighted pullups into max strict pullups 2) max strict pullups to max strict banded pullups 3) Max strict band assisted pullups… Read more »

Crossfit 25 minute Partner AMRAP: Run 400m 40 db front squats (35/25lb) or (50/35lb) 30 toes to bar Run 400m 40 db GTOH 30 toes to bar *Partners run together. Partner split up reps on other movements however desired

Crossfit A) 8 min alternating gymnastics/strength EMOM: 1) 4-10 STRICT hspu + 2-3 touch and go squat snatches @70-75% 2) rest B) 4×3 min on 3 min off: Row 250m-15 erg burpees-max front rack lunges in remaining time (95/65lb) Rx-Plus… Read more »

Crossfit A) For time: 50 pullups 50 deadlifts (155/105lb) 50 wallballs 50 box jumps (24/20″) 50 calorie row B) Death by 10m Rx-Plus 185/125lb Metcon Class  A) 5 rounds for time: 5 burpee toes to bar 10 db box step… Read more »

Crossfit A) Every 90 seconds for 8 rounds: 1 clean pull + 1 power clean + split jerk @ 65-75% B) 10 rounds for time: 30 double unders-4 double kb (hang) clusters (44/26lb) *Kb clusters are from a swing not… Read more »

Crossfit A) 12 minute alternating EMOM: 1) 5-7 weighted pullups 2) 8-10 tempo ring rows (2020) 3) rest B) 21-15-9 power snatch (75/55lb)- bar facing burpee Directly into 21-15-9 toes to bar- box jump over *15 minute time cap Metcon… Read more »

Crossfit A) back squat 3×5 @ 75% 2×5 @ 80% B) 7 minute AMRAP: 5 STOH (95/65lb)- 5 kb swing (53/35lb) -10 STOH-10 kb swing-15 STOH- 15 kb swing *not an ascending ladder. When you finish the round of 15-15,… Read more »

Crossfit Partner WOD: 100 calorie row 80 pullups 60 power snatch (95/65lb) or (115/75lb) 80 kb swings (53/35lb) 100 calorie row *One person works at a time. Partners switch off whenever desired.

Crossfit A) 10 min gymnastics/strength EMOM: 1) 7-10 STRICT TTB + 5 strict press 2) rest B) 3 rounds: 10 single arm db OH squat L arm 1 lap rig suitcase carry L-arm 10 single arm db OH squats R… Read more »