November 30, 2017

3 ROUNDS

30 BURPEES
30 SIT-UPS
30 DEADLIFTS, 185/135 LBS.

CROSSFIT LITE

8 ROUNDS

40 FT. WALKING LUNGE WITH KB (1.5/1.0)
8 BURPEE BOX JUMP OVER, 24/20" 

November 29, 2017

20 MINUTE AMRAP

18 HANG POWER CLEANS, 115/85
12 TOES TO BAR
3 ROPE CLIMBS

 

November 28, 2017

ALTERNATING EMOM

1-3: 20 WALLBALLS

3-4: REST

4-7: 50 DOUBLE UNDERS

7-8: REST

8-11: 15 SLAMBALLS

11-12: REST

12-15: 15 BOX JUMPS

CROSSFIT LITE

50-40-30-20-10
KETTLEBELL SWINGS, 1..5/1
AIR SQUATS
SIT-UPS

November 27, 2017

2 ROUNDS 

30 THRUSTERS 95/65 

15 MUSCLE UPS  

November 25, 2017

HAPPY BIRTHDAY RENEE!!!


2 ROUNDS WITH A PARTNER

25 HANG POWER CLEANS, 115/85
36 TOES TO BAR
81 DU's
25 SHOULDER TO OVERHEAD, 115/85
36 BACKRACK LUNGES, 115/85
81 DU's
25 KETTLEBELL SWINGS, 1.5/1
36 SIT-UPS
81 DU's
25 OVERHEAD SQUATS, 115/85
36 BURPEES
81 DU's
25 GOBLET SQUATS, 1.5/1
...

November 24, 2017

50 Wallballs 20/14
50 Walking lunges
50 Deadlifts 185/135
50 Sit-ups
50 Dumbbbell Snatches 50/35 

November 22, 2017

5 ROUNDS

90 SECOND AMRAP OF:

10 POWER CLEANS, 95/65

40 DOUBLE UNDERS

MAX BAR FACING BURPEES

REST 30 SECONDS

November 21, 2017

3 ROUNDS

50 KETLLEBELL SWINGS, 1.5/1.0 PD.
25 HANDSTAND PUSH UPS

CROSSFIT LITE

21-15-9
DUMBBELL BURPEE, 50/35
DUMBBELL THRUSTERS, 50/35 

November 20, 2017

4 ROUNDS
8 BOX JUMP OVERS, 24/20
12 POWER SNATCH, 135/95
16 BURPEES    

November 13, 2017

2 ROUNDS 

50 WALKING LUNGES 

50 OVERHEAD SQUATS 45/35 

50 SIT-UPS  

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