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171229

OPEN 13.1 17 MINUTE AMRAP 40 BURPEES 30 SNATCHES, 75/55 30 BURPEES 30 SNATHCES, 135/95 20 BURPEES 30 SNATCHES, 165/100 10 BURPEES AMRAPO SNATCHES 210/120

171228

15 MINUTE AMRAP 1 ROUND OF ""CINDY"" 10 CALORIE ROW 2 ROUNDS OF ""CINDY"" 20 CALORIE ROW 3 ROUNDS OF ""CINDY"" 30 CALORIE ROW... ETC... CROSSFIT LITE 20 MINUTE AMRAP 10 BOX JUMPS 15 SINGLE ARM OHS 50/35 20 GHDSU

171227

3 ROUNDS 20 DEADLIFTS, 185/135 10 FRONT SQUATS, 185/135 5 SOULDER TO OVERHEAD, 185/135

171226

KYLES BIRTHDAY WOD 5 ROUNDS WITH A PARTNER 12 CALORIE ROW 25 POWER CLEANS, 95/65 82 SIT-UPS *35 DOUBLE UNDERS EVERY 2 MINUTES

171222

5 ROUNDS 20 DEADLIFTS, 185/135 15 RUSSIAN KETTLEBELL SWINGS, 2/1.5 5 POWER CLEANS, 185/135

171221

FOR TIME: 25 HSPU 50 PULL-UPS 75 SHOULDER 2 OVERHEAD 75/55 100 WALLBALLS, 20/14 75 BACK SQUATS, 75/55 50 PULL-UPS 25 HSPU CROSSFIT LITE 25-20-15-10-5 DUMBELL FRONT SQUATS, 50/35 75-60-45-30-15 SIT-UPS

171220

20 MINUTE ATERNATING EMOM 1: 20/18 CALORIE ROW 2: 50 DOUBLE UNDERS 3: 50 PARALETTE HOPS (LATERAL) 4: 15 BURPEES 5: REST

171219

"J.J." For time: 185 pound Squat clean, 1 rep 10 Parallette handstand push-ups 185 pound Squat clean, 2 reps 9 Parallette handstand push-ups 185 pound Squat clean, 3 reps 8 Parallette handstand push-ups 185 pound Squat clean, 4 reps 7 Parallette handstand push-ups 185 pound Squat clean, 5 reps 6 Parallette handstand push-ups 185 pound Squat clean, 6 reps 5 Parallette handstand push-ups 185 pound Squat clean, 7 reps 4 Parallette handstand push-ups 185 pound Squat clean, 8 reps 3 Parallette handstand push-ups 185 pound Squat clean, 9 reps 2 Parallette handstand push-ups 185 pound Squat clean, 10 reps 1 Parallette handstand push-up CROSSFIT LITE 5 ROUNDS 21 KETTLEBELL

171218

15 MINUTE AMRAP 3-6-9-12 ETC... SNACTHES, 135/95 LBS. BOX JUMP OVERS, 24/20

171215

8 ROUNDS 6 POWER CLEANS, 135/95 12 GOBLET SQUATS, 2/1.5 PD

171214

100 HANDSTAND PUSH-UPS *10 RUSSIAN TWISTS EMOM 1.5/1 PD. CROSSFIT LITE 10 ROUNDS 5 STRICT PULL-UPS 10 HAND RELEASE PUSH-UPS 30 DOUBLE UNDERS

171113

20 MINUTE ALTERNATING EMOM 1: 3 THRUSTERS, (70% OF CLEAN AND JERK) 2: 12 BAR FACING BURPEES

171212

5 ROUNDS 20 WALLBALLS, 20/14 15/12 CALORIES ON THE ASSAULT BIKE 18/15 CALORIE ROW 10 DEADLIFTS, 265/185 CROSSFIT LITE 3 ROUND 3 DUMBBELL POWER CLEANS 3 DUMBBELL HANG SQUAT CLEANS 3 DUMBBELL PUSH JERKS * 30 CALORIE ASSAULT BIKE 4 ROUNDS 3 DUMBBELL POWER CLEANS 3 DUMBBELL HANG SQUAT CLEANS 3 DUMBBELL PUSH JERKS 50 BURPEES 5 ROUNDS 3 DUMBBELL POWER CLEANS 3 DUMBBELL HANG SQUAT CLEANS 3 DUMBBELL PUSH JERKS * 40 CALORIE ROW

171211

OPEN 11.1 10 MINUTE AMRAP 30 DOUBLE UNDERS 15 POWER SNATCHES, 75/55

171208

BILLS BIRTHDAY WOD 12 ROUNDS 1 DEADLIFT 2 CLEANS 3 FRONT SQUATS 9 BOX JUMPS, 30/24" 205/145

171207

5 ROUNDS 5 OVERHEAD SQUATS, 165/115 25 RING ROWS CROSSFIT LITE 20 MINUTE ALTERNATING EMOM 1: 20 RUSSIAN KETTLEBELL SWINGS, 2/1.5 2: 20 PISTOLS 3: 50 DOUBLE UNDERS 4: REST

171206

DEREKS BIRTHDAY WOD 1200M ROW BUY IN... 28 BURPEES 28 PULL-UPS 28 CLEANS, 115/85 28 HSPU

171205

4 ROUNDS 30 BOX JUMPS, 24/20 30 DUMBBELL SNATHES, 50/35 75 DOUBLE UNDERS CROSSFIT LITE 100 WALLBALLS, 20/14 *20 CALORIES ON THE BIKE OR 25 CALORIES ON THE ROWER EVERYTIME YOU BREAK.

171202

""" PARTNER CINDY"" 25 MINUTE AMRAP 5 PULL=UPS 10 PUSH UPS 15 SQUATS *PARNTER ONE DOES 1 ROUND OF CINDY, PARTNER 2 ROWS OR BIKE AMCAP. SWITCH EVERY ROUND"

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