Thursday, April 20th 2017
40min AMRAP: 5 Wall Walks 100m Run with Sandbag 15 KB Swings 20cal row
Wednesday, April 19th 2017
Alt Sets of: Standing Dumbbell Shoulder Press 4X20 Narrow Grip Bench Press 4X10 13 Down to 1, For Time: Unbroken Wallballs Burpees
Tuesday, April 18th 2017
Every 2min for 18min 5 box squats building For time: 50 DB snatches 5 rope climbs 40 DB snatches 4 rope climbs 30 DB snatches 3 rope climbs 20 DB snatches 2 rope climbs
Monday, April 17th 2017
Rotating for 21min: Minute 1: 7/5 Ring Pull-Ups Minute 2: Acc 20-30 Second bottom of the Dip Hold Minute 3: 30 Seconds of Hollow Rocks For time: 10 front
Sunday, April 16th 2017
Kelly Five rounds for time of: Run 400m 30 Box jumps 30 Wall balls
Saturday, April 15th 2017
Partner Workout 10-min. AMRAP: 5 clean and jerks, each 10 synchro toes-to-bars 3 minute Rest 12-min. AMRAP: 30 double-unders 15 Thrusters
Friday, April 14th 2017
20min 1RM Clean and Jerk Diane: 21-15-9 Deadlifts HSPUS
Thursday, April 13th 2017
PCF Filthy Fifty 50 Box Jumps 50 Pull-Ups 50 KB Swings 50 Knees to Elbows 50 Push Press 50 Sit-Ups 50cal Row 50 Burpees 50 Double Unders
Wednesday, April 12th 2017
Isabel 30 Snatches for time Karen 150 Wallballs for time
Tuesday, April 11th 2017
“CrossFit Total” 15 minutes to find 1RM Back Squat 10 minutes to find 1RM Shoulder Press 15 minutes to find 1RM Deadlift “Fran” 21-15-9 Thrusters Pull-ups
