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180330

@ 0:00 21-15-9 FRONT RACK LUNGE STEPS, 115/75 BAR OVER BURPEES @ 10:00 21-15-9 FRONT SQUATS, 115/75 SLAMBALLS, 50/30

180329

5 ROUNDS 12 TOES TO BAR 24 DOUBLE UNDERS 12 HSPU CROSSFIT LITE 5 ROUNDS 15 WALLBALLS 30 SIT-UPS 50 DOUBLE UNDERS

180327

15 MINUTE AMRAP 20 BOX JUMPS, 24/20 20 1 ARM DUMBBELL OVERHEAD SQUATS, 50/35 20 GHDSU CROSSFIT LITE 4 ROUNDS 500M ROW 25 BURPEES

180326

4 ROUNDS 9 POWER CLEAN, 185/135 12 PISTOLS 50 DOUBLE UNDERS

180321

3 ROUNDS 20 BOX JUMP OVERS, 24/20 10 SHOULDER TO OVERHEAD, 185/135 50 DOUBLE UNDERS 10 SQUAT CLEANS, 185/135

180320

HAPPY BIRTHDAY LEAH!!! "FILTHY FIFTY" For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

180319

15-12-9-6-3 reps for time of: Dumbbell hang clean and jerks, 50/35 Weighted pull-ups (Hold one dumbbell between feet)

180314

80 KETTLEBELL SWINGS, 1.5/1 100 SIT-UPS 40 CALORIE ROW/ 35 CALORIE BIKE 80 KETTLEBELL SNATCHES, 1.5/1 100 LUNGES 40 BOX JUMPS, 30/24"

180312

5 Thrusters EMOM x 18 Minutes 1-3: 75/55 Minutes 4-6: 95/65 Minutes 7-9: 115/85 Minutes 10-12: 135/95 Minutes 13-15: 155/105 Minutes 17-18: 165/115

180310

2 Rounds with a partner  70’Bench 135/95 70 Wallballs 20/14 60 Deadlifts 135/95 60 lunges  50 Shoulder to overhead 135/95 50 Assault bike

180307

5 MINUTE AMRAP 10 SLAMMBALLS 15 PISTOLS 5 MINUTE AMRAP 15 MEDBALL SQUAT CLEANS, 20/14 15 DEADLIFTS, 155/105 5 MINUTE AMRAP BURPEE BOX JUMP OVERS, 24/20 (REST 2 MINUTES BETWEEN AMRAPS)

180306

"HAVANA" 25 MINUTE AMRAP 150 DOUBLE UNDERS 50 PUSH-UPS 15 POWER CLEANS, 185/135# CROSSFIT LITE 3 ROUNDS 20 SIT-UPS 20 KETTLEBELL SWINGS, 1.5/1 20 SQUATS 20 KETTLEBELL SWINGS, 1.5/1 20 PUSH-UPS

180302

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees and Workout 18.2a 1-rep-max clean

180301

Amcap in 20 minutes of Row or Bike @4:00 50 pushups @8:00 25 burpees @12:00 50 renegade rows @16:00 50 walking lunges

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