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191130

3 ROUNDS WALLBALLS BOX JUMPS, 24/20 RUSSIAN KETTLEBELL SWINGS, 2/1.5 PD. DOUBLE OR SINGLE UNDERS REST

191129

"DT" 5 ROUNDS 12 DEADLIFTS, 155/105 9 HANG POWER CLEANS, 155/105 6 PUSH JERKS, 155/105

191128

HAPPY THANKSGIVING! 8 ROUNDS 1 MINUTE EACH OF... PLATE GROUND TO OVERHEAD, 35/25 BURPEES TO PLATE CALORIE ROW OR BIKE REST

191127

5 ROUNDS 15 STRICT PRESS, 75/55 30 SIT-UPS 15 PISTOLS

191126

15 ROUNDS 5 BOX JUMPS OVERS, 24/20" 5 HSPU 15 DOUBLE UNDERS

191125

14 MINUTE AMRAP 7 HANG SQUAT SNATCHES, 135/95 7 MUSCLE UPS

191123

3 Rounds 25 Deadlifts, 225/155 lbs. 35 Push ups 45 Kettlebell swings, 1.5/1.0 Pd.

191121

FOR TIME: 4 ROUNDS 30 BOX JUMPS, 24/20 30 BURPEES 30 CALORIE ROW

191122

10 ROUNDS 30 DOUBLE UNDERS 12 ALTERNATING BACKRACK LUNGE STEPS, 95/65

191120

15 MINUTE ALTERNATING EMOM: 1: 15 GOBLET SQUATS, 2/1.5 PD. 2: 2 ROPE CLIMBS (SPARTAN PULLS) 3: 12 HSPU

191118

15 MINUTE AMRAP 21 OVERHEAD SQUATS, 95/65 15 TOES TO BAR 9 CALORIE ROW/ BIKE

191115

22 MINUTE AMRAP 15 Pull-ups 15 Thrusters 95/65 15 Box jump overs, 24/20 15 Hang power snatches, 95/65

191113

4 ROUNDS 3 WALL WALKS 20 SLAMBALLS, 50/30 50 DOUBLE UNDERS

191112

12 MINUTE AMRAP 16 ALTERNATING DUMBBELL LUNGES, 50/35 24 DUMBBELL DEADLIFTS, 50/35 16/12 CALORIE ROW/ BIKE

191111

Meggs Birthday WOD 31 BURPEE BOX JUMPS, 24/20 Rest 3 minutes 31 CLEAN AND JERKS (75% of 1RM) Rest 3 minutes 31 BAR MUSCLE UPS Rest 3 minutes 31 HANDSTAND PUSH-UPS

191109

3 ROUNDS 30 PUSH PRESS, 95/65 15 BURPEES REST 5 MINUTES 3 ROUNDS 30 DEADLIFTS, 135/95 15 BURPEES

191108

CrossFit Open 20.5 For Time: 40 Muscle ups 80 Calorie Row 120 Wallballs *partitioned however you choose

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