Crossfit A) 5×5 back squat @ 70%. Superset with 4x 30 second weighted elbow plank B) 12-9-6 ring MU pistols (per leg) After each round 50ft handstand walk *Scale MU to 2xCTB pullups *Scale HS walk to 20 shoulder taps… Read more »

Crossfit A)  20 minute alternating EMOM: 1) 5 touch and go squat cleans (135/95lb) or (155+/105+lb) 2) 10-15 burpees 3) 60 double unders 4) rest B) Coaches choice

Crossfit A) 10 min gymnastics/strength EMOM: 1) 7-10 strict TTB + 5 strict press @ challenging weight 2) rest B) 4 rounds for time: 21 wallballs-15 box jumps-9 power cleans and jerks (95/65lb) Rx-Plus 115/75lb

Crossfit A) For time with a partner: 2000m row 800m slamball carry (50/30lb) 1000m row 400m slamball carry 500m row 200m slamball carry *Partners can split up row however desired. *Both partners run, but only one holds slamball at a… Read more »

Crossfit A) Find a heavy single snatch in 20 minutes B) For time: 50 lateral hops over the bar 40 kb swings (50/35lb) 30 pull-ups 20 squat snatches @70-75% 1RM snatch 10 overhead squats Rx-Plus chest to bar pullups  

Crossfit A) Baseline Testing week 1 set max reps of 1) strict pullups 2) strict ring dips 3) strict HSPU 4) strict toes to bar *Rest as needed between movements. If cannot complete at least 5 reps of a movement,… Read more »

Crossfit A) Baseline Testing week: 25 minutes to find a heavy single back squat. *If time remaining, optional drop set of max reps @ 80% heavy single *If legs are tired, skip this part B) 12 minute AMRAP: Run 200m-10… Read more »

Benchmark WOD Class Kelly 5 Rounds For Time: 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/14 lb)

Crossfit Partner WOD: 100 wallballs Run 400m 50 pullups Run 400m 100 STOH (95/65lb) Run 400m 50 burpees Run 400m 100 wallballs *During wallballs only, non-working partner must hold loaded barbell overhead for wallball reps to count *Partners run together…. Read more »

Crossfit 5 x 3:00 min on 3:00 off: 10 power cleans (155/105lb)- 10 box jumps (30/24″) Row for max calories in remaining time Rx-Plus 175/125lb