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180130

"ELIZABETH" 21-15-9 CLEANS, 135/95 RING DIPS CROSSFIT LITE 5 ROUNDS 15 HSPU 15 KETTLEBELL SWINGS, 2.1.5 PD

180128

OPEN 17.5 10 ROUNDS 9 THRUSTERS, 95/65 35 DOUBLE UNDERS

180126

15.1 9 MINUTE AMRAP 15 TOES TO BAR 10 DEADLIFTS, 115/75 5 SNATCHES, 115/75 6 MINUTES TO ESTABLISH... HEAVIEST 1 REP CLEAN AND JERK

180125

ALL CLASSES 20 MINUTE AMRAP 40FT. OH WALKING LUNGE W/ PLATE, 45/35 8 BURPEES 40 FT OH WALKING LUNGE W/ PLATM, 45/35 8 CHEST TO BAR PULL-UPS

180124

10 MINUTE AMRAP 30 DOUBLE UNDERS 15 BACKSQUATS, 135/95

180123

1 ROUND 30 HSPU 30 HANG POWER CLEANS, 155/105 (45 BOX JUMPS) 2 ROUNDS 15 HSPU 15 HANG POWER CLEANS, 155/105 (45 BOX JUMPS) 3 ROUNDS 10 HSPU 10 HANG POWER CLEANS, 155/105 CROSSFIT LITE 10 MINUTE AMRAP 20/15 CALORIE ROW 60 DOUBLE UNDERS 20 WALLBALLS, 20/14 REST 5 MIN 10 MINUTE AMRAP 8 POWER CLEANS, 50/35 8 BOX JUMP OVERS, 24/20 8 TOES TO BAR

180122

18.0 21-15-9 DUMBBELL SNATCHES, 50/35 BURPEE OVER DUMBBELL

180120

8 MINUTE AMRAP 3-6-9-12 ETC... HSPU 6-12-18-24 ETC... AIR SQUATS REST 5 MINUTES 3 ROUNDS 21 HANG CLEANS, 75/55 21 PUSH PRESS, 75/55 REST 5 MINUTES 30 SQUAT CLEANS, 155/105

180119

21-15-9 DUMBBELL SNATCHES, 50/35 CALORIE, BIKE/ ROW RING DIPS

180118

5 ROUNDS 5 MUSCLE UPS 5 CLEANS 135/95, 155/105, 185/135, 205/145, 225/155 CROSSFIT LITE 4 ROUNDS 25 DUMBBELL DEADLIFTS, 50/35 15 BURPEES

180117

7 ROUNDS 6 HANG SNATCHES, 95/65 9 OVERHEAD SQUATS 45 DOUBLE UNDERS

180116

20-1 WALLBALLS, 20/ 14 1-20 BURPEES CROSSFIT LITE 5 ROUNDS 9 KETTLEBELL SWINGS, 2/1.5 12 TOES TO BAR 15 PUSH-UPS

180115

5-4-3-2-1 ROPE CLIMB *15 DEADLIFTS 250/185 AFTER EACH ROUND

180113

PARNTER WOD 25 MINUTE AMRAP 5 HANDSTAND PUSH-UPS 10 DEADIFTS, 225/155 15 PULL-UPS *SWITCH EVERY MOVEMENT

180112

16 MINUTE AMRAP 80FT FARMER CARRY, 2/1.5 50 DOUBLE UNDERS 20 WALLBALLS, 20/14

180111

12 MINUTE ALTERNATING EMOM 5 POWER SNATCHES, 135/95 5 CLEAN AND JERKS, 135/95 CROSSFIT LITE 15 MINUTE AMRAP 40FT FRONT RACK DUMBBELL WALKING LUNGE, 50/35 15 DUMBBELL HANG CLEANS, 50/35 40 AIR SQUATS

180110

30 MINUTE AMRAP 25 CALORIE ASSAULT BIKE 30 BOX JUMP OVERS, 24/20 600M ROW

180109

21-18-15-12-9-6-3 DUMBBELL THRUSTERS, 50/35 BURPEES CROSSFIT LITE 3 ROUNDS 30 WALLBALLS, 20/14 30 SLAMBALLS, 50/30 30 HAND TO HAND KETTLEBELL SWINGS, 1/5/1

180108

“RANDY” 75 SNATCHES, 75/55 10 Pistols or 20 air squats every 90 seconds

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