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191001

20 MINUTE AMRAP 21 POWER SNATCHES, 135/95 15 V-UPS 9 CALORIE BIKE OR 12 CALORIE ROW

190930

6 ROUNDS 1:30 AMRAP 5 WALLBALLS, 20/14 5 DEADLIFTS, 185/135 :30 REST

190928

FOR TIME: 75 DOUBLE UNDERS 75 BACKSQUATS, 45/35 75 ABMAT SIT-UPS 75 DOUBLE UNDERS 75 BURPEES 75 PUSH PRESS, 45/35 75 DOUBLE UNDERS

190627

50-40-30-20-10 DOUBLE UNDERS 25-20-15-10-5 BOX JUMPS, 30/4” *400M RUN BETWEEN EACH ROUND

190926

12 MINUTE AMRAP 3-6-9-12 ETC… DUMBBELL FRONT SQUATS, 50/35 HANDSTAND PUSH-UPS

190925

10 MINUTE EMOM 100M SPRINT + 7 SLAMBALLS, 50/30 RIGHT INTO… 10 MINUTE EMOM 100M SPRINT + 7 KETTLEBELL SWINGS, 1.5/1.0 PD.

190924

FOR TIME: 30 DEADLIFTS, 295/205 30 POWER CLEANS, 185/135 *5 BURPEES EMOM

190921

WITH A PARTNER.... 200 DOUBLE UNDERS (400 singles) 100 SLAMBALLS 100 TIREFLIPS 100 WALLBALLS 100 TOES TO BAR 200 DOUBLE UNDERS (400 singles)

190920

21-15-9 BIKE KETTLEBELL SWINGS, 2/1.5 PD. REST 3 MINUTES 45 BURPEES

190919

5 ROUNDS 3 MUSCLE UPS 9 BOX JUMP OVERS, 24/20" 12 POWER CLEANS, 95/65 REST 1:00

190917

8 MINUTE AMRAP 5 DUMBBELL POWER CLEAN AND JERKS, 50/35 5 BURPEES OVER THE DUMBBELLS 8 MINUTE AMRAP 10 ALTERNATING DUMBBELL SNATCHES, 50/35 5 BURPEE BOX JUMP OVERS, 50/35 8 MINUTE AMRAP 50M SLED PULL, 135/95 100M DUMBBELL FARMER CARRY, 50/35

190916

CROSSFIT TOTAL 1 REP MAX BACKSQUAT STRICT PRESS DEADLIFT

190914

9/11 Tribute WOD 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bar 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75 lb) 2001 meter Row

190911

21-18-15-12-19-6-3 ALTERNATING DUMBBELL SNATCHES, 50/35 LUNGE STEPS WITH DUMBBELL, 50/35

190910

18 MINUTE AMRAP 15 FRONT SQUATS, 115/80 15 TOES TO BAR 30 DOUBLE UNDERS

190909

3 ROUNDS 20 WALLBALLS, 20/14 15 BURPEES 10 BOX JUMPS OVERS, 24/20"

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