Monday 11/14/16

“Kelly” 5 rounds for time: 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14, 10,9

Read more
Friday 11/11/16

“Windex” For time: 50 Kettlebell Snatch 1.5/1 (25 each arm) 50 Burpee Box Jumps, 30/24 50 Pull-ups

Read more
Thursday 11/10/16

“Brawny” Bench Press 3 @ 70% 3 @ 80% 3 or More @ 90% Deadlift 3 @ 70% 3 @ 80% 3 or More @ 90%

Read more
Wednesday 11/09/16

“Fabuloso” For Time: (25 min cap) 2000m Row 200 Double Unders 200m Walking Lunge

Read more
Tuesday 11/08/16

“Arm & Hammer” Back Squat 3 @ 70% 3 @ 80% 3 or More @ 90% Shoulder Press 3 @ 70% 3 @ 80% 3 or More @ 90% -then- “Annie” (10 min cap) 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up

Read more
Monday 11/07/16

Work to 85% of clean -then- “Mr. Clean” 20 Min Amrap 200m Run 1 clean @ 85%

Read more
Sunday 11/06/16

Open Gym and 2016 CrossFit Liftoff lift Judging 2 – 5

Read more