Crossfit A) 8 minute alternating EMOM: 1) 5-15 kipping pullups or 3-6 bar MU 2) 5-8 strict knees to elbows B) Go every 3 minutes for 15 minutes: 3 squat cleans (135/95lb) + 3 thrusters + 3 push press + 50… Read more »

Crossfit A) 2x800m run. Go @minute 0 and minute 7 B) 5 rounds of 2 rope climbs-10 db GTOH (2×35/25lb)  *Scale to 1 rope climb or 2 half climbs if 2 will take too long. Or scale to 3 pulls… Read more »

Crossfit A) 4×6 romanian deadlifts. *Stop 1 inch before touching ground and stand back up *Superset w/50ft kb or db weighted duck walk *16 minute time cap B) 12 minute AMRAP: 10 overhead squat (95/65lb)-10 pullups-10 box jumps (24/20″) Rx-Plus… Read more »

Crossfit A) Back squat deload: 4×5 @ 55%1RM. 2 second pause at bottom of each rep B) 18 minute alternating EMOM for max reps 1) wallballs 2) plate burpees  (45/25lb) 3) toes to bar or Vups 4) calorie bike/row 5)… Read more »

Crossfit A) Every 30 seconds for 7 minutes 1 clean and jerk @65-70% 1RM. *Squat clean plus split jerk or power jerk. Goal is consistency on every rep B) 3 rounds for time of Run 400m-12 power cleans (135/95lb)-12 ring… Read more »

Crossfit Veteran’s Day Hero WOD! Bull (Partner Style): 2 rounds of for time of 200 double unders-50 overhead squats (135/95lb)-50 pullups-1 mile run. *Partners split reps however desired. For run, partners can choose to run together (and each run 2… Read more »

Crossfit A) 8 minute alternating EMOM: 1) 1-3 skin the cats 2) 8-16 kipping toes to bar B) 20-15-10-5 burpee box jump overs- HSPU *Scale HSPU reps to 10-8-6-4 if HSPU volume is too much Metcon Class  A) 5 rounds… Read more »

Crossfit A) 2k row warmup B) 3 rounds of 30 wallballs-400m run-30 American kb swings (53/35lb) Rest 3 minutes after each round Rx-Plus 70/53lb kb Metcon Class  8x 2 min on 1 min off alternating between A and B. A)… Read more »

Crossfit A) 10-8-6-4-2 push press. After each set 50ft db lunge. Try to increase push press weight every round. Rest as needed between rounds. B) 15-12-9 power clean-thrusters (135/95lb) Rx-Plus 155/105lb Metcon Class  A) 5 minute AMRAP: Max calorie row… Read more »

Crossfit A) Back squat 5-3-1-1-1. Start at 80% 1RM and build up to 95%. Go every 3 minutes *Optional superset of 5-8 strict pullups B) 12 minute AMRAP: 12 alternating db snatches (50/35lb)-12 hand release pushup- 36 double under Metcon… Read more »