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170930

"JACK" AMRAP 20 Minutes: 10 Push press, 115/75 lbs 10 KB Swings, 1.5/1.0 pood 10 Box jumps, 24/20"

170929

21 PULL-UPS 21 BAR FACING BURPEES 21 POWER 135/95 21 BAR FACING BURPEES 21 PULL-UPS

170928

400M RUN 500M ROW 40/30 CALORIE ASSAULT BIKE REST 2 MINUTES (repeat) CROSSFIT LITE 15 MINUTE AMRAP 100 M SPRINT 20 DUMBBELL DEADLIFTS, 50/35 10 DUMBBELL POWER CLEANS, 50/35 50 DOUBLE UNDERS/ 75 SINGLES

170927

SARAHS BIRTHDAY WOD 10 ROUNDS 15 WALLBALLS, 20/14 3 CLEAN AND JERKS, 135/95 3 SQUAT SNATCHES, 135/95

170926

3 Rounds: 400m Run 15 Power Snatch 75/55 3 Rope Climbs CROSSFIT LITE 3 Rounds For Max Reps: 3 Minutes Burpees 2 Minutes Kettlebell Swings 53/35 1 Minute Box Jumps 24/20 2 Minutes Rest

170925

20 MINUTE EMOM 1 SQUAT CLEAN + 1 FRONT SQUAT + 1 JERK "ANNIE" 50-40-30-20-10 DOUBLE UNDERS SIT-UPS

170923

With a Partner 400 m run together 50 Burpee Box jump overs, 24/20 50 DB clean and jerk 50/30 200 Double Unders 50 DB clean and jerk, 50/30 50 Burpee Box Jump overs, 24/20 400 m run together

170922

3 ROUNDS 18 WALLBALLS 20/14 15 TOES TO BAR 12 THRUSTERS 115/80 9 CHEST TO BAR PULL-UPS

170921

18 MINUTE AMRAP 50M FARMER CARRY, 1.5/1.0 PD. 15 PUSH JERK, 115/80 10 TIRE FLIPS 20 DEADLIFTS, 115/80 CROSSFIT LITE 1 ROUND 200 JUMP ROPE 28 BOX JUMP OVERS 800 M RUN 2 ROUNDS 100 JUMP ROPE 14 BOX JUMP OVERS 400M RUN 3 ROUNDS 50 JUMP ROPE 8 BOX JUMP OVERS 200 M RUN

170919

4 ROUNDS 15 BOX JUMPS, 24/20 15 OH WALKING LUNGE STEPS, 45/35 15 CALORIE ROW/12 CALORIE BIKE CROSSFIT LITE 21-18-15-12-9-6-3 SLAMBALLS,50/30 PISTOLS PUSH-UPS

170918

5 ROUNDS 30 DOUBLE UNDERS 8 HANDSTAND PUSH UPS 2 SQUAT CLEAN 165/115

170916

6 Rounds Partner 1: 3 Minute AMCAP ASSAULT BIKE Partner 2: 3 Minute AMRAP 12 DUMBBELL SNATCHES, 50/35 36 DOUBLE UNDERS 18 SIT-UPS Rest 1 Minute and switch

170915

"GLEN" 30 CLEAN AND JERKS, 135/95 1 MILE RUN 10 ROPE CLIMBS 1 MILE RUN 100 BURPEES

170914

"Morrison" 50-40-30-20-10 Wall ball shots, 20/14 Box jump, 24/20 Kettlebell swings, 1.5/1

170913

"343" 100 DEADLIFTS, 145/115 100 POWER CLEANS, 95/65 100 GROUND TO OVERHEAD, 65/35 43 BURPEES

170912

"SCOTTY" 11 MINUTE AMRAP 5 DEADLIFTS, 315/205 18 WALLBALLS, 20/14 17 BAR OVER BURPEES CROSSFIT LITE "WILMOT" SIX ROUNDS OF:  50 SQUATS  25 RING DIPS

170911

9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11 Deadlifts (170# / 120#) 11 Push Jerks (110# / 75#) 2001m Row or 2001m Run (1.25 miles)

170909

WITH A PARTNER 100 PULL-UPS 100 PISTOLS 100 CALORIE ROW 100 BOX JUMP OVERS, 24/20 100 GHDSU

170908

15 MINUTE AMRAP 30 SQUATS 20 HANDSTAND PUSH-UPS 10 DEADLIFTS, 225/155

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