Crossfit A) 9 x 30 seconds on 45 seconds off alternating between 1) kipping toes to bar 2) ring MU or low ring MU transitions or strict pullup 3) arch hold B) 14 minute AMRAP: 15 wallballs-12 hand release pushups-… Read more »

Crossfit A) Back squat. Work up to a heavy 8. Then do 1-2 sets of 8 @ 75-80% of heavy 8 *20 minute cap B) For time: 50 american kb swings (53/35lb) 50 double unders 50 alternating db snatches (50/35lb)… Read more »

Crossfit A) Every 90 seconds for 5 rounds: 1 snatch @ 90% + 1 RM B) For time: 9-15-21 pullups-bar facing burpee- overhead squat (95/65lb) Rx-Plus chest to bar pull-ups

Crossfit Partner Chipper 100 kb swings (53/35lb) 75 toes to bar 50 hang squat cleans (135/95lb) 75 hand release pushups 100 kb swings Run 800m w/kb *One person works at a time while other person rests *On 800m run partners… Read more »

Crossfit A) 4 minute AMRAP: 20 push jerks (75/55lb)-20 abmat situps-20 slamballs (30-40lb/20-30lb) In remaining time max calorie row Rest 2 minutes B) 4 minute AMRAP: 20/16 calorie row-20 abmat situps-20 goblet squats (53/35lb) In remaining time max power cleans… Read more »

Crossfit A) 4×8 seated Z-press. Superset with 5-7 tempo pullups (tempo 2020) B) 16 minute AMRAP: Run 200m-12 thrusters (95/65lb)-36 double unders Rx-Plus 115/75lb Metcon Class  A) 5 rounds for time. Rest 90 seconds after each round. 5 pullups 10… Read more »

Crossfit A) 9x 30 seconds on 45 seconds off alternating between max reps of 1) kipping HSPU 2) kipping pullups 3) hollow rocks  B) 3 rounds for time of: 25 box jump overs (24/20″)-20 db GTOH (35/25lb). Rx-Plus 30 box… Read more »

Crossfit A) Back squats deload: 5×5 @55-60%. *Focus on control down and speed on the way up. Superset w/3 depth box jumps B) 15 minute EMOM: 1) 1 lap around rig kb front rack carry (53/35lb) 2) 10-14 double kb… Read more »

Crossfit A) Every 90 seconds for 5 rounds: 1 clean and jerk @90% 1RM B) Open WOD 13.4: 7 minute AMRAP: 3 clean and jerks (135/95lb) 3 toes to bar 6 clean and jerks 6 toes to bar 9 clean… Read more »

Benchmark WOD Class Amanda 9-7-5 ring muscle up squat snatch (135/95lb)