September 30, 2017

"JACK"

AMRAP 20 Minutes:

10 Push press, 115/75 lbs
10 KB Swings, 1.5/1.0 pood
10 Box jumps, 24/20" 

September 29, 2017

21 PULL-UPS 

21 BAR FACING BURPEES 

21 POWER 135/95 

21 BAR FACING BURPEES 

21 PULL-UPS  

September 28, 2017

400M RUN 

500M ROW

40/30 CALORIE ASSAULT BIKE

REST 2 MINUTES 

(repeat)

CROSSFIT LITE

15 MINUTE AMRAP

100 M SPRINT

20 DUMBBELL DEADLIFTS, 50/35

10 DUMBBELL POWER CLEANS, 50/35

50 DOUBLE UNDERS/ 75 SINGLES

September 27, 2017

SARAHS BIRTHDAY WOD

10 ROUNDS

15 WALLBALLS, 20/14

3 CLEAN AND JERKS, 135/95

3 SQUAT SNATCHES, 135/95

September 26, 2017

3 Rounds:

400m Run

15 Power Snatch 75/55

3 Rope Climbs

CROSSFIT LITE

 3 Rounds For Max Reps:
3 Minutes Burpees
2 Minutes Kettlebell Swings 53/35
1 Minute Box Jumps 24/20
2 Minutes Rest

September 25, 2017

20 MINUTE EMOM

1 SQUAT CLEAN + 1 FRONT SQUAT + 1 JERK 

"ANNIE"

50-40-30-20-10

DOUBLE UNDERS

SIT-UPS

September 23, 2017

With a Partner
400 m run together
50 Burpee Box jump overs, 24/20
50 DB clean and jerk 50/30
200 Double Unders
50 DB clean and jerk, 50/30
50 Burpee Box Jump overs, 24/20
400 m run together  

September 22, 2017

3 ROUNDS

18 WALLBALLS 20/14

15 TOES TO BAR

12 THRUSTERS 115/80

9 CHEST TO BAR PULL-UPS 

September 21, 2017

18 MINUTE AMRAP

50M FARMER CARRY, 1.5/1.0 PD.
15 PUSH JERK, 115/80
10 TIRE FLIPS
20 DEADLIFTS, 115/80 

CROSSFIT LITE 

1 ROUND
200 JUMP ROPE
28 BOX JUMP OVERS
800 M RUN

2 ROUNDS
100 JUMP ROPE
14 BOX JUMP OVERS
400M RUN

3 ROUNDS
50 JUMP ROPE
8 BOX JUMP OVERS
200 M RUN 

September 20, 2017

"Amanda"

9-7-5

Muscle ups

Squat Snatches, 135/95

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