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190131

"343" For Time 100 Deadlifts (135/95 lb) 100 Power Cleans (95/65) 100 Ground-to-Overheads (65/45 lb) 43 Burpees

190130

FOR TIME: 100 DOUBLE UNDERS 50 AIR SQUATS 25 PUSH-UPS 80 DOUBLE UNDERS 40 AIR SQUATS 20 PUSH-UPS 60 DOUBLE UNDERS 30 AIR SQUATS 15 PUSH-UPS 40 DOUBLE UNDERS 20 AIR SQUATS 10 PUSH-UPS 20 DOUBLE UNDERS 10 AIR SQUATS 5 PUSH-UPS

190128

FOR TIME: 50/35 CALORIE ROW 10 PUSH PRESS 40/30 CALORIE ROW 8 PUSH PRESS 30/25 CALORIE ROW  6 PUSH PRESS 25/20 CALORIE ROW 4 PUSH PRESS 20/15 CALORIE ROW 2 PUSH PRESS (70% OF 1 RM PUSH PRESS)

190125

4 ROUNDS 18 DB POWER CLEANS 15 DB FRONT SQUATS 12 DB PUSH JERKS (50/35#)

190124

100 AIR SQUATS 90 SIT-UPS 80 WALKING LUNGES 70 BURPEES :60 PLANK 50 MOUNTAIN CLIMBERS 40 JUMP SQUATS 30 PULL-UPS 20 GHDSU 10 HANDSTAND PUSH-UPS

190123

3 ROUNDS... 1 MINUTE EACH OF.. WALLBALLS, 20/14 RING ROWS SLAMBALLS, 50/30 BOX JUMPS REST

190122

15 BAR FACING BURPEES 5 CLEAN AND JERKS, 225/155 12 BAR FACING BURPEES 4 CLEAN AND JERKS, 225/155 9 BAR FACING BURPEES 3 CLEAN AND JERKS, 225/155

190121

HAPPY BIRTHDAY MATTHEW! 21-15-9 Ring Dips Alternating Dumbbell Snatches 50/35 Then... 100 Double Unders

190119

50 Slam balls 50/30 50 Double Unders 50 Push press 95/65 50 Walking Lunges Rest 5 Minutes 50 Box Jump 24/20” 50 Kettlebell Swings, 1.5/1.0 50 Push-ups 50 Deadlifts, 135/95

190118

250m Row 25 Calorie Bike 500m Row 50 Calorie Bike 500m Row 25 Calorie Bike 250m Row

190117

AMRAP IN 12 MINUTES: 2-4-6-8-10 ETC... DEVIL PRESS 50/35 # BOX JUMPS, 30/24"

190116

EVERY 4 MINUTES FOR 20 MINUTES: 30 DOUBLE UNDERS 30 AIR SQUATS 20 DOUBLE UNDERS 20 AIR SQUATS

190115

4 ROUNDS FOR TIME: 24 PULL-UPS 12 BAR FACING BURPEES 9 SHOULDER TO OVERHEAD, 205/135

190114

CrossFit Total 1 Rep Max Backsquat Strict Press Deadlift

190112

FOR TIME WITH A PARTNER: 50-40-30-20-10 HANDSTAND PUSH-UPS JUMPING SQUATS TOES TO BAR RING ROWS IMMEDIATLEY AFTER 2000 M ROW... ONE PARTNER IS ROWING WHILE THE OTHER IS HOLDING A PLANK

190110

10 ROUNDS FOR TIME: 10 BOX JUMP OVERS, 24/20 3 MUSCLE UPS (BURPEE PULL-UPS)

190109

5 ROUNDS 12/8 CALORIE BIKE 25 HAND TO HAND KB SWINGS, 1.5/1.0 20 SIT-UPS

190108

FOR TIME: 25 BAR FACING BURPEES 50 HANG SQUAT SNATCHES, 105/75 25 BAR FACING BURPEES

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