Crossfit HERO WOD GLEN 30 clean and jerks (135/95lb) 1 mile run 10 rope climbs 1 mile run 100 burpees *40 minute cap *Wear appropriate gear for rope climbs! Metcon Class  A) 2 rounds for time: 20/15 cal row 20… Read more »

Crossfit A) Every 90 seconds for 8 rounds: 1 snatch high pull + 1 power snatch + 1 full snatch @ 65-75% 1RM B) 10 minute alternating EMOM: 1) 5 strict pullups + 10-15 box jumps 2) 5 db strict… Read more »

Crossfit A) 12 minute alternating EMOM: 1) 8-10 tempo pushups (2020) 2) 5-10 weighted dips 3) rest B) 6×2 min on 1 min off alternating between 1) and 2) 1) Row 250M then AMRAP: 4 squat cleans (95/65lb)+8 kb swings… Read more »

Benchmark WOD Class Ghost 6 Rounds for Total Reps in 23 minutes: 1 minute of Rowing (for calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute Rest

Crossfit PARTNER WOD: 4 rounds for time 30 toes to bar 30 burpees over erg 30 push press (95/65b) or (115/75lb) 30 calorie row *Split up movements however desired. One person works at a time. *35 minute time cap

Crossfit A) 10 min alternating gymnastics/strength EMOM: 1) 4-8 STRICT hspu + 5 deadlifts @75-80% 2) rest B) 14 minute AMRAP: 12 hand release pushups 12 front rack lunges (155/105lb) 12 abmat situps 12 hang power cleans

Crossfit A) With a partner: 400m farmers carry (62/44lb kbs) or (60/45lb dbs) Then I-go-you-go w/partner for 5 rounds each: 20 air squats + 200m suicide run Then 400m farmers carry B) 15×10 secs on 20 secs off: 1) L-sit… Read more »

Crossfit A) Find a heavy single clean and jerk in 20 minutes B) In 9 minutes complete: 2 rounds of 20 alternating db snatches (50/35lb) – 20 burpees over the db In remaining time max calorie row *If not enough… Read more »

Crossfit A) 12 minute alternating EMOM: 1) 5-7 weighted pullups 2) 8-10 tempo ring rows (2020) 3) rest *Scale to unweighted strict pullups *No banded pullups. Scale to 5 jumping pullups with 3 second negative B) For time: Run 200m… Read more »