Search

171130

3 ROUNDS 30 BURPEES 30 SIT-UPS 30 DEADLIFTS, 185/135 LBS. CROSSFIT LITE 8 ROUNDS 40 FT. WALKING LUNGE WITH KB (1.5/1.0) 8 BURPEE BOX JUMP OVER, 24/20"

171129

20 MINUTE AMRAP 18 HANG POWER CLEANS, 115/85 12 TOES TO BAR 3 ROPE CLIMBS

171128

ALTERNATING EMOM 1-3: 20 WALLBALLS 3-4: REST 4-7: 50 DOUBLE UNDERS 7-8: REST 8-11: 15 SLAMBALLS 11-12: REST 12-15: 15 BOX JUMPS CROSSFIT LITE 50-40-30-20-10 KETTLEBELL SWINGS, 1..5/1 AIR SQUATS SIT-UPS

171125

HAPPY BIRTHDAY RENEE!!! 2 ROUNDS WITH A PARTNER 25 HANG POWER CLEANS, 115/85 36 TOES TO BAR 81 DU's 25 SHOULDER TO OVERHEAD, 115/85 36 BACKRACK LUNGES, 115/85 81 DU's 25 KETTLEBELL SWINGS, 1.5/1 36 SIT-UPS 81 DU's 25 OVERHEAD SQUATS, 115/85 36 BURPEES 81 DU's 25 GOBLET SQUATS, 1.5/1 36 BOX JUMP OVERS, 24/20 81 DU's

171124

50 Wallballs 20/14 50 Walking lunges 50 Deadlifts 185/135 50 Sit-ups 50 Dumbbbell Snatches 50/35

171122

5 ROUNDS 90 SECOND AMRAP OF: 10 POWER CLEANS, 95/65 40 DOUBLE UNDERS MAX BAR FACING BURPEES REST 30 SECONDS

171121

3 ROUNDS 50 KETLLEBELL SWINGS, 1.5/1.0 PD. 25 HANDSTAND PUSH UPS CROSSFIT LITE 21-15-9 DUMBBELL BURPEE, 50/35 DUMBBELL THRUSTERS, 50/35

171120

4 ROUNDS 8 BOX JUMP OVERS, 24/20 12 POWER SNATCH, 135/95 16 BURPEES

171113

2 ROUNDS 50 WALKING LUNGES 50 OVERHEAD SQUATS 45/35 50 SIT-UPS

171111

PARTNER “HOLLEYMAN” 30 ROUNDS 5 WALLBALLS, 20/14 3 HSPU 1 POWER CLEAN, 225/155

171110

30 SQUAT CLEANS, 185/135 20 SHOULDER TO OVERHEAD, 185/135 10 THRUSTERS, 185/135

171109

"5 ROUNDS 1 MINUTE EACH: DOUBLE UDNERS ASSAULT BIKE BOX JUMPS, 30/24 ROW REST" CROSSFIT LITE "20-1 EVENS: BUPREES ODDS: SLAMBALLS, 50/30 *EVERY 2 MINUTES: 50 DOUBLE UNDERS"

171108

4 ROUNDS 15 RING DIPS 80FT FARMER CARRY, 2/1.5 15 KETTLEBELL DEADLIFT, 2/1.5

171106

1 ROUND 45 PUSH JERKS, 95/65 30 BOX JUMP OVERS, 24/20 2 ROUNDS 22 PUSH JERKS, 95/65 15 BOX JUMP OVERS, 24/20 3 ROUNDS 15 PUSH JERKS, 95/65 10 BOX JUMP OVERS, 24/20

171104

WITH A PARTNER: 100 KETTLEBELLS SWINGS, 1.5/1 100 DEADLIFT, 155/105 100 WALLBALLS, 20/14 100 OH WALKING LUNGES, 45/35 100 SLMABALLS, 50/30 100 PUSH PRESS, 95/65 *5 PARTNER BURPEES EVERY 2 MINUTES

171103

5-4-3-2-1 CLEAN AND JERK 225/155 2-4-6-8-10 BAR MUSCLE UPS

171102

ALERNATING EMOM X 20 1) 10 BURPEE BOX JUMPS 24/20 2) 15 HANG POWER CLEANS 115/85 3) 12 HSPU 4) 15 BACKSQUATS 115/85 5) REST CROSSFIT LITE 4 ROUNDS 40 SIT-UPS 20 RING PUSH-UPS 15/12 CALORIE BIKE or 18/15 CALORIE ROW

171101

3 ROUNDS 50 DOUBLE UNDERS 10 TOES TO BAR 5 SQUAT SNATCHES, 155/105 LBS

FOLLOW US

  • Facebook
  • Instagram