January 30, 2018

"ELIZABETH"

21-15-9

CLEANS, 135/95

RING DIPS

CROSSFIT LITE

5 ROUNDS

15 HSPU
15 KETTLEBELL SWINGS, 2.1.5 PD

January 29, 2018

OPEN 17.5

10 ROUNDS
9 THRUSTERS, 95/65
35 DOUBLE UNDERS
 

January 27, 2018

WITH A PARTNER...

"KAREN"
"GRACE"
"DIANE"
"RANDY” 

January 26, 2018

15.1

9 MINUTE AMRAP

15 TOES TO BAR
10 DEADLIFTS, 115/75
5 SNATCHES, 115/75

6 MINUTES TO ESTABLISH...

HEAVIEST 1 REP CLEAN AND JERK

January 25, 2018

ALL CLASSES

20 MINUTE AMRAP

40FT. OH WALKING LUNGE W/ PLATE, 45/35
8 BURPEES
40 FT OH WALKING LUNGE W/ PLATM, 45/35
8 CHEST TO BAR PULL-UPS

January 25, 2018

10 MINUTE AMRAP

30 DOUBLE UNDERS
15 BACKSQUATS, 135/95

January 25, 2018

1 ROUND

30 HSPU
30 HANG POWER CLEANS, 155/105
(45 BOX JUMPS)

2 ROUNDS
15 HSPU
15 HANG POWER CLEANS, 155/105
(45 BOX JUMPS)

3 ROUNDS
10 HSPU
10 HANG POWER CLEANS, 155/105

CROSSFIT LITE

10 MINUTE AMRAP

20/15 CALORIE ROW
60 DOUBLE UNDERS
20 WALLBALLS, 20/14

REST 5 MIN

...

January 22, 2018

18.0

21-15-9

DUMBBELL SNATCHES, 50/35
BURPEE OVER DUMBBELL 

January 20, 2018

8 MINUTE AMRAP

3-6-9-12 ETC...
HSPU
6-12-18-24 ETC...
AIR SQUATS

REST 5 MINUTES

3 ROUNDS

21 HANG CLEANS, 75/55
21 PUSH PRESS, 75/55

REST 5 MINUTES

30 SQUAT CLEANS, 155/105 

January 19, 2018

21-15-9

DUMBBELL SNATCHES, 50/35
CALORIE, BIKE/ ROW
RING DIPS 

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