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
Monday, April 10th 2017
1RM Overhead Squat OR 1RM Front Squat Nancy 5 rounds for time of: 400m run 15 Overhead Squats
Sunday, April 9th 2017
For time: Run 800m with a 45-lb. plate 50 T2B 25 Front Squats 5 Rope Climbs 100 Wall Balls 5 Rope Climbs 25 Front Squats 50 Rope Climbs Run 800m
Saturday, April 8th 2017
Partner Workout- 35min AMRAP: 10 Push Press 15 Burpee Box Jumps 200m Row
