Crossfit A) 4×6 Romanian deadlifts, stop 1 inch off ground. Superset with 50ft weighted duck walk B) 6×2 min on 1 min off: AMRAP 8 alternating db snatch (50/35lb) + 8 box jump overs+ 8 pushups *Start the next round… Read more »

Crossfit A) 4×8 front squat @65%. Superset w/8 db lat rows/side. B) 60 wallballs-30 american kb swings (53/35lb)- 15 knees to elbows-30 db push press (35/25lb)-60 double unders *Any time you break a set, perform 5 burpees before continuing. Rx-Plus… Read more »

Crossfit A) 18 minutes to find a heavy clean + split jerk B) 5 rounds of 30 air squats-15 calorie row-5 power clean and jerks (135/95lb) Rx-Plus 155/105lb Metcon Class  A) Run 400m Then 5 rounds of 5 strict pullups-10… Read more »

Crossfit A) 10 minute EMOM: wallballs + kb swings *Athlete chooses reps, must be equal reps Rest 5 minutes B) 10 minute EMOM: STOH (95/65lb) or (135/95lb) + Toes to bar *Athlete chooses reps, must be equal reps Rest 5… Read more »

8:30am Crossfit-9:30am Metcon-10:30am Crossfit Crossfit A) With a partner, adopt a pet turkey (20-45 lb KB, wall ball, medball, plate, DB, etc). Then, 25 min AMRAP of the following: *One partner works at a time, but the other partner must… Read more »

Thanksgiving Partner WOD! 2 rounds for time of 60 clean and jerks (95/65lb) or (115/75lb) 60 burpees over the bar 120 air squats 120 double unders 600m run w/medball or slamball *Partners split up reps however desired. *Only one person… Read more »

Crossfit A) 4×6 Strict press. Superset w/50ft handstand walk or 20 shoulder taps B) 9-7-5 heavy squat clean (185/135) – ring MU *If can’t do ring MU, do 9-7-5  squat clean-chest to bar pullup-deficit pushup Rx-Plus 225/155lb Metcon Class  5… Read more »

Crossfit A) Build up to a 1RM back squat in 25 minutes. If you find it early do max reps-2 @75% 1RM B) 8 minute AMRAP: 15 kb swing (53/35lb)-10 toes to bar-5 burpee tuck jump Metcon Class 40 minute… Read more »

Crossfit A) Every 30 seconds for 7 minutes 1 snatch @ 70-75% 1RM B) 400m run-200m farmers carry (50/35lb dbs)-800m run-200m farmers carry-400m run Rx-Plus 60+/40lb+ dbs Metcon Class  A) 3 rounds of Row 500m 20 single arm db push… Read more »

Crossfit With a partner complete 5 rounds of: In 4 minutes, complete as many rounds as possible: 10 burpees (both people may work at the same time) Then alternate AMRAP of the following for the remainder of the time. *Entire… Read more »