July 31, 2017

MARYS BIRTHDAY WOD

33 Hang Snatch, 95/65

33 Burpees

33 Hang Cleans, 115/80

33 Wallballs, 20/14

33 Shoulder 2 Overhead, 135/95

33 Kettlebell Swings, 2/1.5

33 Deadlifts, 155/105

July 29, 2017

PARTNER WOD

25 MINUTE AMRAP

10 INVERTED GYMNASTIC PIKES
15 STEP UPS
10 RING ROWS
15 HANGING KNEE RAISES
50 SINGLE JUMP ROPES

*SWITCH WORKING PARTNER EVERY MOVEMENT 

July 28, 2017

"DIANE"

21-15-9

DEADLIFT 225/155
HSPU 

July 27, 2017

15 SQUAT SNATCH 135/95
15 MUSCLE UPS
25 POWER SNATCH 135/95
15 BAR MUSCLE UPS
35 OVERHEAD SQUAT 135/95
 

CROSSFIT LITE 

EVERY 3 MIN FOR 15 MINUTES:

20 WALLBALLS
30 WALKING LUNGES
10 BURPEES 

July 26, 2017

12 MINUTE AMRAP

100M FARMER CARRY, 1.5/1 PD.
12 BOX JUMP OVERS, 20/24" 

July 25, 2017

1 MILE RUN
25 STRICT PULL-UPS
100 PUSH-UPS
25 STRICT PULL-UPS
1 MILE RUN

July 24, 2017

HAPPY BIRTHDAY DANI!


7 ROUNDS

7 CLEAN AND JERKS 75%
24 SIT-UPS
 

July 22, 2017

"Ryan"

Five rounds for time of:

7 Muscle-ups (Scale: 21 Chest to Bar Pull-ups)

21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

July 21, 2017

30 SNATCHES, 135/95
30 THRUSTERS, 135/95
30 POWER CLEANS, 135/95

July 20, 2017

EMOM X 16

25 M SLED PUSH, 0/45#
2 ROPE CLIMBS
5 WALL WALKS
6 TIRE FLIPS

CROSSFIT LITE

12 MIN AMRAP

25 WALLBALLS
15 BOX JUMPS 24/20
5 BURPEE PULL-UPS
 

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