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191031

ALTERNATING DOUBLE TABATA: WALLBALLS, 20/14 HOLLOW HOLD

191030

5 ROUNDS 20 CALORIE ROW + 10 BURPEES OVER THE ROWER REST 1:00 BIKE OPTION: 15 CALORIE BIKE + 10 BURPEES OVER THE PARALETTE REST 1:00

191029

4 ROUNDS 1 MINUTE EACH OF... KETTLEBELL SWINGS, 1.5/1.0 PD. MEDBALL SQUAT CLEANS, 20/14 SLAMBALLS, 50/30 REST

191028

50 BOX JUMP OVERS, 24/40 40 POWER CLEANS, 135/95 50 PUSH UPS 40 CHEST TO BAR PULL-UPS 50 DOUBLE UNDERS 40 SHOLDER TO OVERHEAD, 135/95 50 SIT-UPS 40 BURPEES

191026

3 Rounds 15 Pull-ups 30 Walking lunges 15 Hang power cleans, 115/75 30 Walking lunges

191025

CrossFit Open 20.3 (18.4) For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.

191024

FOR TIME: ROW 100 M (REST :30) 200 M (REST :30) 300 M (REST :30) 400 M (REST 1:00) 500 M (REST 1:00) 500 M (REST 1:00) 400 M (REST :30) 300 M (REST :30) 200 M (REST :30) 100 M

191023

30 MINUTE EMOM 1 CLEAN AND JERK 1-5 (60%) 6-10 (65%) 11-15 (70%) 16-20 (75%) 20-30 (80%+)

191022

EMOM X 16 MINUTES 5 SLAMBALLS, 50/30 5 BOX JUMP OVERS, 24/20 5 BURPEES

191021

10 MINUTE AMRAP 9 DUMBBEL OVERHEAD SQUATS (R) 9 DUMBBELL OVERHEAD SQUATS (L) 30 FT HSW OR 3 WALL WALKS

191019

WITH A PARTNER... 8 MINUTE AMRAP: 8 ALTERNATING DUMBBELL BOX STEP UPS, 50/35 8 BURPEES 8 ALTERNATING DUMBBEL CLEAN AND JERKS, 50/35 REST 5 MIN 8 MINUTE AMRAP 8 CALORIES ON THE ASSAULT BIKE 8 SLAMBALLS, 50/30 8 PULL-UPS

191018

20.2 20 MINUTE AMRAP 4 DUMBBELL THRUSTERS, 50/35 6 TOES TO BAR 24 DOUBLE UNDERS

191017

17 MINUTE AMRAP 3 ROUNDS 9 WALLBALLS, 20/14 12 RUSSIAN KETTLEBELL SWINGS, 2/1.5 PD. 15 SQUATS REST :90 AFTER 3 ROUNDS

191016

1000M ROW... 3 ROUNDS 25 BOX JUMPS OVERS, 24/20" 50 SIT-UPS

191015

3-6-9-12-15-12-9-6-3 BURPEE PLATE UPS, 35/25 OH LUNGE STEPS WITH PLATE, 35/25

191012

15 MINUTE AMRAP 14 WALLBALLS, 20/14 12 KB DEADLIFTS, 2.0/1.5 10 BOX JUMPS, 24/20”

191012

15 MINUTE AMRAP 14 WALLBALLS, 20/14 12 KB DEADLIFTS, 2.0/1.5 10 BOX JUMPS, 24/20”

191011

20.1 10 rounds for time of: 8 ground-to-overheads, 95,65 lb. 10 bar-facing burpees

191010

CALORIE ROW FOR TIME: 50-40-30-20-10 REST 1 MINUTE BETWEEN EACH OR CALORIE BIKE FOR TIME: 40-30-20-10-5 REST 1 MINUTE IN BETWEEN EACH

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