December 29, 2017

OPEN 13.1

17 MINUTE AMRAP

40 BURPEES
30 SNATCHES, 75/55
30 BURPEES
30 SNATHCES, 135/95
20 BURPEES
30 SNATCHES, 165/100
10 BURPEES
AMRAPO SNATCHES 210/120 

December 28, 2017

15 MINUTE AMRAP

1 ROUND OF ""CINDY""
10 CALORIE ROW
2 ROUNDS OF ""CINDY""
20 CALORIE ROW
3 ROUNDS OF ""CINDY""
30 CALORIE ROW...
ETC... 

CROSSFIT LITE 

20 MINUTE AMRAP

10 BOX JUMPS
15 SINGLE ARM OHS 50/35
20 GHDSU
 

December 28, 2017

3 ROUNDS

20 DEADLIFTS, 185/135
10 FRONT SQUATS, 185/135
5 SOULDER TO OVERHEAD, 185/135 

December 26, 2017

KYLES BIRTHDAY WOD

5 ROUNDS WITH A PARTNER

12 CALORIE ROW
25 POWER CLEANS, 95/65
82 SIT-UPS

*35 DOUBLE UNDERS EVERY 2 MINUTES  

December 22, 2017

5 ROUNDS

20 DEADLIFTS, 185/135
15 RUSSIAN KETTLEBELL SWINGS, 2/1.5
5 POWER CLEANS, 185/135 

December 21, 2017

FOR TIME:

25 HSPU
50 PULL-UPS
75 SHOULDER 2 OVERHEAD 75/55
100 WALLBALLS, 20/14
75 BACK SQUATS, 75/55
50 PULL-UPS

25 HSPU

CROSSFIT LITE

25-20-15-10-5

DUMBELL FRONT SQUATS, 50/35

75-60-45-30-15

SIT-UPS 

December 20, 2017

20 MINUTE ATERNATING EMOM

1: 20/18 CALORIE ROW
2: 50 DOUBLE UNDERS
3: 50 PARALETTE HOPS (LATERAL)
4: 15 BURPEES
5: REST 

December 19, 2017

"J.J."

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185...

December 17, 2017

15 MINUTE AMRAP

3-6-9-12 ETC...

SNACTHES, 135/95 LBS.

BOX JUMP OVERS, 24/20

December 15, 2017

8 ROUNDS

6 POWER CLEANS, 135/95
12 GOBLET SQUATS, 2/1.5 PD

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