Crossfit A) back squats: Find a heavy set of 10 for the day. Then do 2×10 @ 80% of 10RM. *25 minute cap B) 8 minute AMRAP: 12 wallballs-12 toes to bar

Crossfit A) Every 90 seconds for 8 rounds: First 5 rounds do 1-2 clean and split jerk @ 80-85% 1RM Next 3 rounds do 1 clean and split jerk @ 85-90% 1RM *Only do 2 reps for the first 5… Read more »

Crossfit @ minute 0: Row 2000m @ minute 10: 200 double unders + 50 burpees @ minute 20: Run 1 mile  

Benchmark WOD Kelly 5 rounds for time of Run 400m 30 box jumps (24/20″) 30 wallballs (20/14lb)  

Crossfit Partner WOD 2 rounds for time of : Run 400m 150 double unders Run 400m 100 alternating db snatches (50/35lb) Run 400m 50 front squats (155/105lb) *38 minute time cap *Partners run together. Partners split up reps however desired…. Read more »

Crossfit A) Go every 3 minutes for 4 rounds: 10 lateral box jump overs + 12 single leg kb/db DLs (6/side) B) 15 rounds for time of : 3 strict pullups or chinups- 3 burpees to a target- 6 alternating… Read more »

Crossfit A) 5×5-15 kipping or strict dips (ring or bar). Between rounds 20 second L-sit hang B) 400m slamball carry (50/30lb) 20 squat cleans (95/65lb) 400m slamball carry 30 STOH 400m slamball carry 20 OH lunges Rx-Plus 135/95lb Metcon Class … Read more »

Crossfit A) back squats: 4×10 @ 65%. Go every 4 minutes *Optional superset of 5 strict tempo toes to bar (tempo 2020) B) 10 min alt. EMOM: 1) max rep db GTOH in 30 seconds (35/25lb) 2) 50 double unders… Read more »

Crossfit A) Every 75 seconds x 9 rounds First 5 rounds do 1-2 snatches @ 80% 1RM or projected 1RM Next 4 rounds do 1 snatch @ 85% 1RM B) 12 minute AMRAP: 15 box jumps-15 wallballs-15 pullups Rx-Plus chest… Read more »

Crossfit A) 5×35/30 cal row or bike I-go-you-go w/ partner *25 minute cap B) 5 minute AMRAP: 6 deadlifts-7 hang power cleans- 8 shoulder to overhead (115/75lb) Rx-Plus 155/105lb