Sunday 12.31.17

Teams of 3 must complete the following: For 5 rounds each 250m Row 12 DB Front Squats 8 Burpee Plate Jump Rx – (50/35)​ L1 – (40/20) L2 – Coaches Choice Tunnel fashion.. you cannot start next round still last partner finishes the triplet So, P1 starts, once he/she finishes the row, P2 starts the row, […]

Saturday 12.30.17

Teams of 3: (1 Athlete per station) EMOM 18: 25 Russian Kettlebell Swings 20 Mountain Climbers Max Calorie Row* *Score = total calories as a team Post scores to comments. Rx – (70/53) L1 – (53\35) L2 – Coaches Choice

Friday 12.29.17

AMRAP 20: 10 DB Power Snatch 10 Jumping Lunges 10 C2B Pull-ups 10 Thrusters 10 Box Jumps Rx – DB (50\35)​, C2B, BB (95\65),BJ\BS L1 – DB (40\20)​, PU\RR, BB (30% 1RM Thruster),BJ\BS L2 – Coaches Choice

Thursday 12.28.17

AMRAP 3: 75 DU Buy-In 15 Deadlifts (225/155) 15 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 10 Deadlifts (275/185) 10 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 5 Deadlifts (315/225) 5 Bar Facing Burpees Rx – BB (Rx),DU L1 – BB (45% 1RM Max DL),DU L2 – Coaches Choice

Wednesday 12.27.17

3 Rounds: 500m Row 12 Push Jerk 15 Toes-to-Bar Rx – BB (155/105),TTB L1 – BB (50% 1RM Push Jerk),TTB\V-Ups L2 – Coaches Choice

Tuesday 12.26.17

“Elizabeth” 21-15-9 Squat Cleans Ring Dips Rx – BB (135/95), Ring Dips L1 – BB (45% 1RM Clean), Ring Dips L2 – Coaches Choice

Sunday 12.24.17

“12 Days of CrossFit” 1 Squat Snatch 2 Box Jumps\Steps 3 Push Presses 4 Toes-to-Bar\V-ups 5 Hang Power Cleans 6 Hand-Release Push-ups 7 Deadlifts 8 GHD Sit-ups\Situps 9 Kettlebell Swings 10 Lunges (Per Side) 11 Wallballs 12 Cal Row Rx – BB (50% 1RM Snatch),KBS (70/53),WB (20\14) L1 – BB (50% 1RM Snatch),KBS (53/35),WB (20\14) […]

Saturday 12.23.17

Teams of 3: 1 Round: 800m Row 30 KB Swings 30 Pull-ups 2 Rounds: 30 Cal Row 30 Box Jumps (24/20″) 30 Wallballs (20/14) 1 Round: 800m Row 30 KB Swings (70/53) 30 Pull-ups Break up the work however you choose Rx – KB (70/53), WB (20,14) L1 – KB (53/35), WB (20,14) L2 – […]