March 29, 2018

@ 0:00

21-15-9

FRONT RACK LUNGE STEPS, 115/75

BAR OVER BURPEES

@ 10:00

21-15-9

FRONT SQUATS, 115/75

SLAMBALLS, 50/30

March 29, 2018

5 ROUNDS

12 TOES TO  BAR

24 DOUBLE UNDERS

12 HSPU

CROSSFIT LITE

5 ROUNDS

15 WALLBALLS

30 SIT-UPS

50 DOUBLE UNDERS

March 27, 2018

15 MINUTE AMRAP

20 BOX JUMPS, 24/20

20 1 ARM DUMBBELL OVERHEAD SQUATS, 50/35

20 GHDSU

CROSSFIT LITE

4 ROUNDS

500M ROW

25 BURPEES

March 27, 2018

4 ROUNDS

9 POWER CLEAN, 185/135

12 PISTOLS

50 DOUBLE UNDERS

March 22, 2018

27-21-18-12-9-6-3

CALORIE ROW
CALORIE BIKE

March 21, 2018

3 ROUNDS

20 BOX JUMP OVERS, 24/20
10 SHOULDER TO OVERHEAD, 185/135
50 DOUBLE UNDERS
10 SQUAT CLEANS, 185/135

March 20, 2018

HAPPY BIRTHDAY LEAH!!!

"FILTHY FIFTY"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

March 19, 2018

15-12-9-6-3 reps for time of:

Dumbbell hang clean and jerks, 50/35

Weighted pull-ups (Hold one dumbbell between feet) 

March 13, 2018

80 KETTLEBELL SWINGS, 1.5/1

100 SIT-UPS

40 CALORIE ROW/ 35 CALORIE BIKE

80 KETTLEBELL SNATCHES, 1.5/1

100 LUNGES

40 BOX JUMPS, 30/24"

March 13, 2018

150 WALLBALLS, 20/14

5 BOX JUMPS EMOM

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