Crossfit Partner WOD 60 calorie row Then 10 rounds total I-go-you-go: 10 power cleans (95/65lb) + 20 lateral hops over the bar- 60 calorie row Then 10 rounds total I-go-you-go: 5 pullups+10 front rack lunges + 5 burpee tuck jumps… Read more »

Crossfit A) Go every 3 minutes for 3 rounds: 10 lateral box jump overs +16  kb or db single leg weighted DLs (8/side)  B) Open WOD 17.1 For time: 10 alternating db snatch (50/35lb) 15 burpee box jump overs (24/20″… Read more »

Crossfit A) Gymnastics skill practice : 5×5-15 kipping or strict dips. Between rounds 20 second L-sit hang B) 5 minute barbell cycling EMOM: 1) 6 hang squat cleans + 2 push jerks 2) 5 hang squat cleans + 3 push… Read more »

Crossfit A) back squats: Find a heavy set of 10 for the day. Then do 2×10 @ 80% of heavy 10. *25 minute cap B) 10 minute AMRAP: 6 hand release pushup-9 toes to bar (or V-ups)-12 American kb swings… Read more »

Crossfit A) Every 90 seconds for 8 rounds. First 5 rounds do 1-2 snatch @ 80-85%% 1RM Next 3 rounds do 1 snatch @ 85-90% 1RM B) 9-6-3 thrusters (175/125lb)-bar MU *Can sub 18-12-6 chest to bar pullups or 9-6-3… Read more »

Crossfit 40 minute AMRAP: 30 wallballs-Run 600m-30 deadlifts (155/105lb)- Run 400m-30 burpees Rx-Plus 185/125lb

Benchmark WOD Class  Jackie For time: Row 1000m 50 barbell thrusters 30 pullups

Crossfit A) 15 min EMOM, alternating 1) 7-10  hang power cleans (95/65lb) 2) max double unders 3) 10 DB snatches B) Teams of three complete the following. One person working at a time. A 45lb plate must be held by… Read more »

Crossfit A) Go every 3 minutes for 4 rounds: 12 weighted step ups (20/18″ box) + 5 broad jumps for max distance B) 20 minute alternating EMOM: 1) 8-12 box jump overs 2) 3 heavy OH squats (155/105lb) *From the… Read more »

Crossfit A) Gymnastics skill work: 5×5-15 kipping pullups or butterfly/CTB. Between rounds 30 second handstand hold Rest 1-2 minutes after each round B) 5 rounds. Go every 4 minutes: 20/15 calorie row-20 jumping lunges-7 power clean and jerks (135/95lb)  *If… Read more »