October 31, 2017

HALLOWEEN WOD

31 POWER CLEANS, 135/95
31 RING DIPS
31 SHOULDER TO OVERHEAD, 135/95
31 WALKING LINGES
31 WALLBALLS, 20/14
31 BOX JUMPS
31 KETTLEBELL SWINGS, 1.5/1
31 HSPU
31 DEADLIFTS, 135/95
31 PULL-UPS 

CROSSFIT LITE 

HALLOWEEN WOD

31 DB POWER CLEANS, 50/35 LBS.
31 RING DIPS
31 DB H...

October 30, 2017

1 REP MAX BACKSQUAT

10 MINUTE AMRAP
5 BURPEES
15 AIR SQUATS
30 DOUBLE UNDERS  

October 28, 2017

12 ROUNDS WITH A PARTNER

12 DEADLIFTS, 205/145 lbs.

6 HSPU

3 SQUAT CLEANS, 205/145

October 27, 2017

1000 M ROW

21-15-9

SLAMBALLS, 50/30
KETTLEBELL SWINGS, 2.0/1.5

* 2 ROPE CLIMBS AFTER EACH ROUND  

October 26, 2017

3 ROUNDS

20 FRONT SQUATS, 115/85

20 BAR FACING BURPEES

5 SHOULDER TO OVERHEAD EVERY :90

CROSSFIT LITE

21-15-9

DUMBBELL CLEAN AND JERK, 50/35

BURPEES

October 25, 2017

EVERY 2 MINUTES FOR 10 MINUTES:

7 DEADLIFTS, 250/185
15 BOX JUMPS, 24/20

Rest 5 minutes

EVERY 2 MINUTES FOR 10 MINUTES:

20 WALLBALLS, 20/14
50 DOUBLE UNDERS 

October 24, 2017

"MARY"

20 MINUTE AMRAP

5 HSPU

10 PISTOLS

15 PULL-UPS

October 23, 2017

20 ROUNDS

1 DEADLIFT + 1 POWER CLEAN + 1 FRONT SQUAT + 1 PUSH JERKS + 1 BACKSQUAT  

October 20, 2017

October 19, 2017

Woehlke

3 rounds, each for time of:
4 jerks, 185/135 lb.
5 front squats, 185/135 lb.
6 power cleans, 185/135 lb.
40 pull-ups
50 push-ups
60 sit-ups

Rest 3 minutes between rounds.

CROSSFIT LITE

50 SIT-UPS
200M RUN
50 M SLED PUSH
40 SIT-UPS
200M RUN
50M SLED PUSH
30 SIT-UPS
200M RUN
50M S...

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