Crossfit A) 6×3 pause squat @65-70% *3 second pause @ bottom of each rep *Go every 2:30 minutes B) 6 rounds for time: 8 db thrusters (40/30lb)-8 db power cleans Rx-Plus 50/35lb Metcon Class  A) 5 rounds Go every 5… Read more »

Crossfit A) 8x 30 secs on 30 secs off alternating between: 1) strict pushup or strict HSPU 2) kipping/butterfly pullups B) 25 minute AMRAP: 75 double unders-25 deadlifts (185/125lb)-25 abmat situps-600m run

Crossfit A) 4×6 push press. Superset with 4×8 (per side) db/kb suitcase deadlifts B) For time: 22-16-10  OH lunge (95/65lb)- bar facing burpee Rx-Plus 115/75lb Metcon Class  A) In 10 minutes complete: 3 rounds of 20 american kb swings (50/35lb)-… Read more »

Crossfit B) 8 minute EMOM: 2 power snatches *Ascending weight as form allows C) 10-9-8-7-6-5-4-3-2-1 strict ring dip (or pushup) strict knees to elbows double kb front rack squat (53/35lb) *20 minute cap

Benchmark WOD Class  Linda  10-9-8-7-6-5-4-3-2-1 deadlift 1.5 x bodyweight bench bodyweight clean 3/4 bodyweight

Crossfit Partner WOD: I-go-you-go style for 10 rounds total: 16/12 calorie row + 12 box jump overs. Directly into 10 rounds total: 40 double unders + 10 hang power cleans (95/65lb) Rx-Plus 135/95lb *One person goes through entire round before… Read more »

Crossfit Open WOD 18.5 *A repeat of 11.6 and 12.5 Complete as many reps as possible in 7 minutes of: 3 thrusters (100lb/65lb) 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar… Read more »

Crossfit A) 4×5 tempo back squats @50-55%: 5 down- 1 sec pause- explode up. Go every 3 minutes B) 3 rounds for time of 400m run-21 push jerks (115/75lb)- 15 toes to bar Rx-Plus 135/95lb Metcon Class  A) For total… Read more »

Crossfit A) 8 x 30 secs on 30 secs off alternating between: 1) max rep strict pullups or ring rows 2) max rep kipping HSPU B) Every 3 minutes for 5 rounds complete: 10 OH squats (95/65lb)-10 burpee box jumps-20… Read more »

Crossfit A) 4×10 deadlifts @60-65%. Superset with 3 seated high box jumps. B) 5 rounds for time: 5 ring MU-10 heavy American kb swings (70/53lb) *Scale to 10 chest to bar pullups Metcon Class  Partner Chipper: 300 double unders 100… Read more »