Crossfit A) 8 min alternating EMOM: 1) 5-10 kipping HSPU 2) 4-8 wide grip strict pullups B) 3 rounds of 21 STOH (95/65lb)-15 power cleans-9 overhead squats EMOM 4 burpees *18 minute time cap *So every minute, including the first… Read more »

Crossfit A) 5x250m row. I-go-you-go w/partner. B) 15 min alternating EMOM: 1) 5 touch and go deadlifts (225/155lb) or (275/185lb) or (315/205lb) 2) 3-6 ring MU 3) 50 double unders *Scale ring MU to swings on ring w/pull to hips… Read more »

Limited New Year’s Day Schedule Crossfit A) In 6 minutes, run 800m then max rep squat clean and jerks  (135/95lb) 1 minute rest B) In 6 minutes, run 800m then max rep power snatches 1 minute rest C) In 6… Read more »

Benchmark Class Nancy 5 rounds for time of Run 400m + 15 OH squats (95/65lb)

Crossfit A) Go every 3 minutes for 5 rounds: 10 deficit pushups + 10 weighted good mornings. B) 3 rounds of 30 secs on 1 min off: 1) bike cals 2) pullups 3) slamballs 4) single arm db push press… Read more »

Crossfit A) 8 rounds. Go every 90 seconds. Push jerk + Split jerk B) 15 (touch and go) power clean and jerks (155/105lb) Run 400m 12 clean and jerks Run 400m 9 clean and jerks Run 400m *Every time you… Read more »

Crossfit A) 8 min alternating EMOM: 1) 5-10 Strict HSPU 2) 8-15 kipping toes to bar B) 4 rounds of 25 wallballs-50ft broad jump-6 strict L pullups Metcon Class  Go every 5 minutes for 30 minutes. Row 500m then alternate… Read more »

Crossfit A) 5x250m row. I-go-you-go w/partner B) 14 minute AMRAP: 10 deadlifts (225/155lb)-15 burpees to a 6″ target-20 walking lunges Rx-Plus 275/185lb Metcon Class  A) 5 rounds of 50 double unders-40 mountain climbers-30 air squats-20 wallballs-10 heavy kb swings (70/53lb)… Read more »

Crossfit 12 min AMRAP with Partner, 1 partner working at a time 2 rope climbs 14 squat cleans (135/95) 20 burpees 5 min rest 12 min alternating EMOM a) 2-4 wall walks b) 200-250 m row c) 10-15 squat jumps… Read more »

Crossfit A) Go every 4 minutes for 4 rounds : 10-20 lateral jumps over PVC pipe on box + 10-15 db deadlifts @ challenging weight B) 10 minute AMRAP: 8 strict press (75/55lb)-8 pullups-16 air squats Rx-Plus 95/65lb Metcon Class … Read more »