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180521

"NATE" 20 MINUTE AMRAP 2 MUSCLE UPS 4 HSPU 8 KETTLEBELL SWINGS, 2/1.5

180520

2018 REGIONAL EVENT 4 2 ROUNDS 10 SNATCHES, 175/125 12 BURPEES 2 ROUNDS 10 SNATCHES, 115/75 12 BURPEES

180518

800 M RUN 15 MUSCLE UPS 15 FRONT SQUATS, 165/115 10 MUSCLE UPS 10 FRONT SQUATS 5 MUSCLE UPS 5 FRONT SQUATS 800M RUN

180517

21-15-9 GOBLET SQUATS, 2/1.5 HSPU REST 3 ;MINUTES 9-15-21 WALLBALLS, 20/14 BURPEES

180516

FOR TIME 400M RUN 21 PULL-UPS 21 PUSH-UPS 400M RUN 15 PULL-UPS 15 PUSH-UPS 400M RUN 9 PULL-UPS 9 PUSH-UPS

180515

EVERY MINUTE ON THE MINUTE FOR 15 MINUTES: 1: 15 SLAMBALLS, 50/30 2: 18/15 CALORIE ROW 3: 15 RUSSIAN KETTLEBELL SWINGS, 2/1.5 PD

180514

10 ROUNDS 3 CLEAN AND JERKS, 185/135 6 BURPEE BOX JUMP OVERS, 24/20

180511

5 ROUNDS 10 POWER CLEANS, 115/85 10 PUSH PRESS, 115/85 10 BAR FACING BURPEES

180510

2 ROUNDS 15 Deadlifts, 225/155 30 Push ups 2 ROUNDS 12 Backsquats 185/135 24 Toes to Bar 2 ROUNDS 10 Power cleans 155/105 20 Jumping Lunges CROSSFIT LITE' 2 Rounds 30 Medball squat cleans, 20/14 25 Pushups 30 Medball squats cleans, 20/14 25 Pull-ups

180509

15 minute AMRAP 12 Hspu 24 Double Unders 12 Ghdsu 200m Run

180508

1000m Row/ 3 mile bike 50 Wallballs, 20/14 50 Dumbbell hang power cleans, 50/35 50 Dumbbell push press, 50/35

180507

FOR TIME: 50 OVERHEAD SQUATS, 135/95 50 BURPEE BOX JUMP OVERS, 24/20 50 CHEST TO BAR PULL-UPS

180504

20 MINUTE AMRAP 2-4-6-8 ETC... BOX JUMPS, 24/20 THRUSTERS, 115/80 TOES TO BAR

180502

"THE CHIEF" 5 X 3 MINUTE AMRAP 3 POWER CLEANS, 135/95 6 PUSH-UPS 9 SQUATS

180501

12 MINUTE AMRAP 50-40-30-20-10 DUMBBELL SQUATS, 50/35 DOUBLE UNDERS

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