Benchmark WOD Class Cindy 20 minute AMRAP: 5 pullups-10 pushups-15 air squats

Crossfit A) 12 min EMOM alternating with partner 1) 5 deadlifts (70%ish  of 1 RM) 2) 5-10 pull ups + 5-7  burpees B) With a partner: 200m overhead plate carry (45/25)  – both partners carry their own plate 400 m run… Read more »

  Crossfit A) Go every 3 minutes for 4 rounds: 12 weighted box step ups (20/18″ box) (6/side) + 5 broad jumps for max distance B) For time 2-4-6-8-10 db thruster (50/35lb) 1-2-3-4-5 rope climb 20-40-60-80-100 double unders *20 minute… Read more »

Crossfit A) 5×5-15 kipping (or butterfly/ctb pullups). Between rounds 30 second handstand hold. Rest 1-2 minutes after each round. *15 minute cap B) 5 rounds  4 squat snatches (155/105lb)-6 burpee box jump overs-12 american kb swings (53/35lb) Rx-Plus 185/135lb and… Read more »

Crossfit A) back squats: 2×10 @ 65%. 1×10@ 60% Go every 4 minutes. *Optional superset of 5 strict tempo toes to bar (tempo 2020) B) 10 minute AMRAP: 5 db deadlift (2×50/35lb) + 5 db power clean + 5 db… Read more »

Crossfit A) Every 90 seconds x 9 rounds. First 5 rounds do 1 or 2 Clean +split jerk @ 80% 1RM. Next 4 rounds do 1 clean and split jerk @ 85% 1RM. B) Open WOD 16.5 : 21-18-15-12-9-6-3 thruster… Read more »

Crossfit A) 6×3 mins on 2 min off alternating between 1 and 2. 1) Run 400m then AMRAP 4 pullups-8 pushups-12 air squats 2) Run 400m then AMRAP 5 power cleans (95/65lb) + 5 box jumps *Scale run to 300m… Read more »

Benchmark Class Grace 30 clean and jerks (135/95lb) Rest. Then do Annie 50-40-30-20-10 Double unders Sit ups

Crossfit A) Go every 4 minutes for 4 rounds: 10-20 lateral jumps over PVC pipe + 10-15 db deadlifts B) 200m db farmers carry-30 db hang squat cleans (50/35lb)-100ft double db overhead carry-100ft db lunges *100ft is 2x length of… Read more »

Crossfit A) 8 rounds. Go every 75 seconds 1-2 Snatch w/pause 1 inch off ground B) 5 minute AMRAP: 8 kb swings (53/35lb)-8 pushups-8 box jump overs Rest 5 minutes 5 minute AMRAP: 8 kb snatches (4/side)-8 pushups-8 box jump… Read more »