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180530

FOR TIME: 400 M RUN 2 ROUNDS 20 HSPU 10 POWER CLEANS, 185/135 800M RUN 4 ROUNDS 10 HSPU 5 POWER CLEANS, 185/135 400M RUN

180427

21-15-9 DUMBBELL SQUAT SNATCHES, 50/35 ROW/ BIKE CALORIES

180426

For time: 100 Double Unders 80 Air squats 70 Ring rows 100 Double Unders 60 Lunges 50 Pull-ups 100 Double Unders 40 Pistols 30 Chest to Bar Pull-ups

180425

10-8-6-4-2 SHOULDER 2 OVERHEAD (75% OF 1 RM JERK) 12 BOX JUMPS AFTER EACH ROUND., 30/24"

180424

"HANSEN" 5 ROUNDS FOR TIME: 30 KETTLEBELL SWINGS, 2/1.5 PD. 30 BURPEES 30 GHDSU

180423

WITH A TABATA CLOCK... "GRACE" 30 CLEAN AND JERKS, 135/65 "ISABEL" 30 SNACTHES, 135/95

180421

For time with a partner... *Hollow hold 100 Thrusters 95/65 *hollow hang 100 Hang power snatches 95/65 *handstand hold 100 Backsquats 95/65

180420

12 MINUTE AMRAP 60 DOUBLE UNDERS 15 BOX JUMP OVERS, 24/20 200M RUN

180419

15 BAR MUSCLE UPS 30 FRONT SQUATS, 95/65 45 BURPEES 30 BACK SQUATS, 95/65 15 BAR MUSCLE UPS CROSSFIT LITE 30 CALORIE BIKE.... 40-30-20 KETTLEBELL SWINGS, 2/1.5 PD GOBLET SQUATS, 2/1.5 PD

180418

20 MINUTE ALTERNATING EMOM 20 OVERHEAD WALKING LUNGES, 45/35 20 GHDSU 50 DOUBLE UNDERS 20 HSPU

180417

5-4-3-2-1 DEADLIFTS, 315/205 9-12-15-18-21 CALORIE ROW/ BIKE CROSSFIT LITE HAPPY BIRTHDAY CHRIS T !!! 4 ROUNDS 16 BURPEES 38 WALLBALLS, 20/14

180416

15 MINUTE AMRAP 5 CLEAN AND JERKS, 155/105 7 BURPEE BOX JUMP OVERS, 24/20 9 CHEST TO BAR PULL-UPS

180414

HAPPY BIRTHDAY STEPHANIE Partner WOD 22 minute amrap 4 burpee pull-ups 15 deadlifts, 225/155 4 burpee pull-ups 15 squat cleans, 135/95 96 double unders

180413

15 MINUTE AMRAP 15 HAND RELEASE PUSH-UPS 15 BOX JUMPS ROW/BIKE CAL 15/12

180412

3 ROUNDS 400 M RUN 21 POWER SNATHCES, 95/65 CROSSFIT LITE 40-30-20-10 ALT DUMBBELL SNATCHES, 50/35 DOUBLE UNDERS (2X REPS)

180411

5 ROUNDS 21 WALLBALLS, 20/14 15 HANG POWER CLEANS, 135/95 9 BAR FACING BURPEES

180410

"ANGIE" 100 PULLUPS 100 PUSH UPS 100 SIT UPS 100 SQUATS

180409

100 DOUBLE UNDERS 2 SQUAT SNATCHES, 185/135 80 DOUBLE UNDERS 4 SQUAT SNATCHES, 175/125 60 DOUBLE UNDERS 6 SQUAT SNATCHES, 165/115 40 DOUBLE UNDERS 8 SQUAT SNATCHES, 155/105 20 DOUBLE UNDERS 10 SQUAT SNATCHES, 135/95

180407

50 CALORIE ROW 50 WALLBALLS, 20/14 50 RING PUSH UPS 50 OVERHEAD SQUATS, 95/65 50 CALORIE BIKE

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