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171031

HALLOWEEN WOD 31 POWER CLEANS, 135/95 31 RING DIPS 31 SHOULDER TO OVERHEAD, 135/95 31 WALKING LINGES 31 WALLBALLS, 20/14 31 BOX JUMPS 31 KETTLEBELL SWINGS, 1.5/1 31 HSPU 31 DEADLIFTS, 135/95 31 PULL-UPS CROSSFIT LITE HALLOWEEN WOD 31 DB POWER CLEANS, 50/35 LBS. 31 RING DIPS 31 DB HOULDER TO OVERHEAD, 50/35 31 WALKING LINGES 31 WALLBALLS, 20/14 31 BOX JUMPS 31 KETTLEBELL SWINGS, 1.5/1 31 HSPU 31 DB DEADLIFTS, 50/35 31 PULL-UPS

171030

1 REP MAX BACKSQUAT 10 MINUTE AMRAP 5 BURPEES 15 AIR SQUATS 30 DOUBLE UNDERS

171028

12 ROUNDS WITH A PARTNER 12 DEADLIFTS, 205/145 lbs. 6 HSPU 3 SQUAT CLEANS, 205/145

171027

1000 M ROW 21-15-9 SLAMBALLS, 50/30 KETTLEBELL SWINGS, 2.0/1.5 * 2 ROPE CLIMBS AFTER EACH ROUND

171026

3 ROUNDS 20 FRONT SQUATS, 115/85 20 BAR FACING BURPEES 5 SHOULDER TO OVERHEAD EVERY :90 CROSSFIT LITE 21-15-9 DUMBBELL CLEAN AND JERK, 50/35 BURPEES

171025

EVERY 2 MINUTES FOR 10 MINUTES: 7 DEADLIFTS, 250/185 15 BOX JUMPS, 24/20 Rest 5 minutes EVERY 2 MINUTES FOR 10 MINUTES: 20 WALLBALLS, 20/14 50 DOUBLE UNDERS

171024

"MARY" 20 MINUTE AMRAP 5 HSPU 10 PISTOLS 15 PULL-UPS

171023

20 ROUNDS 1 DEADLIFT + 1 POWER CLEAN + 1 FRONT SQUAT + 1 PUSH JERKS + 1 BACKSQUAT

171020

16 MINUTE AMRAP 15 BACKSQUATS 135/95 15 RING DIPS 250 M RUN

171019

Woehlke 3 rounds, each for time of: 4 jerks, 185/135 lb. 5 front squats, 185/135 lb. 6 power cleans, 185/135 lb. 40 pull-ups 50 push-ups 60 sit-ups Rest 3 minutes between rounds. CROSSFIT LITE 50 SIT-UPS 200M RUN 50 M SLED PUSH 40 SIT-UPS 200M RUN 50M SLED PUSH 30 SIT-UPS 200M RUN 50M SLED PUSH 20 SIT-UPS 200M RUN 50M SLED PUSH 10 SIT-UPS 200M RUN 50M SLED PUSH

171017

100 WALLBALLS, 20/14 100 BOX JUMPS, 24/20 100 KETTLEBELL SWINGS, 1.5/1

171017

“ISABEL” 30 SNATCHES 135/95 CROSSFIT LITE 20 MINUTE AMRAP 7 PULL-UPS 14 TOES TO BAR 21 BURPEES

171016

15 MINUTE AMRAP 1-2-3-4 etc... POWER CLEANS 175/125 3-6-9-12 etc... HSPU

171014

On a Tabata clock: 75 Lunges 50 Box jumps 100 Sit ups 50 Power cleans 115/80 75 Push ups

171013

HAPPY BIRTHDAY MATT!!! 18 MINUTE AMRAP 10 BURPEE BOX JUMPS, 24/20 12 DEADLIFTS, 295/205 LBS. 40 WALLBALLS, 20/14

171012

FOR TIME: 100 DOUBLE UNDERS 30 RING DIPS 100 DOUBLE UNDERS 20 PISTOLS (EACH LEG) 100 DOUBLE UNDERS 10 MUSCLE UPS 100 DOUBLE UNDERS CROSSFIT LITE 40-30-20-10-10-20-30-40 WITH A PARTNER: CALORIE ROW BURPEES

171010

@ 0:00: 10 MINUTE EMOM 5 STRICT HSPU 10 RUSSIAN KETTLEBELL SWINGS, 2/1.5 @ 12:00: 8 MINUTE EMOM 8 THRUSTERS, 75/55 5 BOX JUMP OVERS, 24/20 @ 24:00 6 MINUTE AMRAP 12 FRONT SQUATS, 75/55 12 SLAMBALLS, 50/30 CROSSFIT LITE @ 0:00: 10 MINUTE EMOM 5 STRICT HSPU 10 RUSSIAN KETTLEBELL SWINGS, 2/1.5 @ 12:00: 8 MINUTE EMOM 8 WALLBALLS, 20/14 5 BOX JUMP OVERS, 24/20 @ 24:00 6 MINUTE AMRAP 12 SQUATS WITH SLAMBALL 50,30 12 SLAMBALLS, 50/30

171009

4 ROUNDS 400M RUN 20 PUSH-UPS 1 SQUAT SNATCH, 185/135LBS

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