2.13.16

The Box – CrossFit Metcon (AMRAP – Reps) 3R for Reps: :45 Kettlebell Swings (53/35) :15 Rest :45 Burpees :15 Rest :45 DB Thrusters (35/20) :15 Rest L2: 44/26, 30/15 L3: 35/18, 20/10 Metcon (No Measure) AMRAP 10: Partner A- Row 150m Partner B- DB Man Makers Partner C- Rest

2.12.16

row

Strength: EMOM 10 5 Front Squat @ 80% alt with :15 Hollow Rock into :15 Hollow Hold For Distance: Row 5 mins Rest 2 mins Row 4 mins Rest 2 mins Row 3 mins Rest 2 mins Row 2 mins Rest 2 mins Row 1 min or 1:1 if more than 12 people

2.11.16

kid

AMRAP 10 RX Partner A 5 Push-Ups 7 Squats 10 Sit-Ups Partner B: AMRAP Deadlifts (255/165) Partner A controls pacing Score is reps of DL L2: PU on 20″ box DL (205/145) L3: PU on 30″ box DL (95/65)

2.10.16

Aaron

5 Rounds for Time Retest from 8/8/13 RX: 5 Power Snatch (135/95lbs) 25 Double Unders L2: 115/75lbs 25 DU or 50 Single Unders L3: Use 65/35lbs 25 Single Unders

2.9.16

Anna

Alt. EMOM 10: Push Jerk 5×3 85% Hollow Hold :30 3 Rounds for Reps RX: 3:00 on/3:00 off 3 Thrusters (95/65) 3 Toes 2 Bar 6 Th 6 T2B 9 Th 9 T2B Continue increasing by 3 reps each until 3 mins is up L2: Thrusters (75/55) K2Chest L3: (55/35) K2Hips

2.8.16

Skyler

5 Rounds for Time RX: 2 Cleans (225/155) 4 Strict HSPU 8 Bar Facing Burpees Rest 2 mins L2: 5 Rounds for Time: 2 Cleans (165/115) 4 HSPU (can use abmats) 8 Bar Facing Burpees Rest 2 mins L3: 5 Rounds for Time: 2 Cleans (65/45) 4 Pike PU 8 Bar Facing Burpees Rest 2 […]

2.5.16

B&K

AMRAP 10 Minutes RX: 4/3 Muscle Ups 15 Power Snatch (75/55) L2: 12/9 Pull-Ups 15 PS (75/55) L3: 12/9 Assisted Pull-Ups 15 PS (55/35)

2.4.16

d&m

Strength: 15 mins to find 2RM Back Squat AMRAP 18 RX: 15 Power Cleans (135/95) 21 Squats Run 400m L2: (115/75) L3: 10 PC (65/45) 15 Squats Run 300m

2.3.16

erica

5 Rounds for Time RX: 30 KBS (53/35) 20 Push-Ups L2: KBS (44/26) Push-Ups on 20″ box L3: KBS (35/18) Push-Ups on 30″ box

2.2.16

cam

5 Rounds for Time RX: 3 Snatch (155/105) 30 Double Unders Row 15 Cals Rest 2 mins L2: Snatch (115/75) 15 DU or 90 SU L3: Hang Snatch (55/35) 60 SU