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170731

MARYS BIRTHDAY WOD 33 Hang Snatch, 95/65 33 Burpees 33 Hang Cleans, 115/80 33 Wallballs, 20/14 33 Shoulder 2 Overhead, 135/95 33 Kettlebell Swings, 2/1.5 33 Deadlifts, 155/105

170729

PARTNER WOD 25 MINUTE AMRAP 10 INVERTED GYMNASTIC PIKES 15 STEP UPS 10 RING ROWS 15 HANGING KNEE RAISES 50 SINGLE JUMP ROPES *SWITCH WORKING PARTNER EVERY MOVEMENT

170727

15 SQUAT SNATCH 135/95 15 MUSCLE UPS 25 POWER SNATCH 135/95 15 BAR MUSCLE UPS 35 OVERHEAD SQUAT 135/95 CROSSFIT LITE EVERY 3 MIN FOR 15 MINUTES: 20 WALLBALLS 30 WALKING LUNGES 10 BURPEES

170725

12 MINUTE AMRAP 100M FARMER CARRY, 1.5/1 PD. 12 BOX JUMP OVERS, 20/24"

170725

1 MILE RUN 25 STRICT PULL-UPS 100 PUSH-UPS 25 STRICT PULL-UPS 1 MILE RUN

170724

HAPPY BIRTHDAY DANI! 7 ROUNDS 7 CLEAN AND JERKS 75% 24 SIT-UPS

170722

"Ryan" Five rounds for time of: 7 Muscle-ups (Scale: 21 Chest to Bar Pull-ups) 21 Burpees Post time to comments. Each burpee terminates with a jump one foot above max standing reach.

170721

30 SNATCHES, 135/95 30 THRUSTERS, 135/95 30 POWER CLEANS, 135/95

170720

EMOM X 16 25 M SLED PUSH, 0/45# 2 ROPE CLIMBS 5 WALL WALKS 6 TIRE FLIPS CROSSFIT LITE 12 MIN AMRAP 25 WALLBALLS 15 BOX JUMPS 24/20 5 BURPEE PULL-UPS

170719

40-30-20-10 SQUATS DUMBBELL STEP UPS, 24/20", 50/35# *30 DOUBLE UNDERS EVERY 2 MINUTES

170618

WOD 15 MINUTE AMRAP 5 CLEANS (75%) 100M RUN 5 SHOULDER TO OVERHEAD 100M RUN *USE 75% OF 1RM CLEAN AND JERK. (CLEANS CAN BE POWER OR SQUAT) CROSSFIT LITE: FOR TIME: 100 DOUBLE UNDERS 50 KETTLEBELL SWINGS 800 M RUN 50 KETTLEBELL SWINGS 100 DOUBLE UNDERS

170617

3 ROUNDS 30 TOES TO BAR 50 WALKING LUNGES 30 HANDSTAND PUSH-UPS REST 2 MINUTES

170714

30-20-10 BOX JUMPS, 24/20 PUSH PRESS, 95/65 Rest 5 minutes 3 ROUNDS 400M RUN 50 AIR SQUATS Rest 5 minutes 50 HSPU

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