Happy Anniversary Jason and Annetta!!

Fran:

21-15-9
Thrusters 95/65
Pull Ups

21-15-9
DEAD LIFTS
BIKE CALORIES

6x

5   ring dips
10 box jumps
15 kb swings

5x

10 pushups
10  SA OVH  Bottoms Up Kettle Bell box step up and over
100 m run

10min AMRAP

10 wallballs
Bear Crawl 20m
5 pullups

Someone has been playing around with the Schwinn bike again...

Friday Fun..

Grab your partner...

4x
7 HSPU
14 Box Jumps
21 cal bike

3      Pistols (each leg)
10-1 Pull ups
5      Lateral Jumps (over and back is 1)

500m row
21 push press


500m row
18 push press


500m row
15 push press

500m row
12 push press

5x

10 burpee box jump overs
15 sit ups

2009 CrossFit Games Event 5:

3x
30 wallballs
30 squat snatch

15min AMRAP

5   T2B
10 Ring Push ups
15 Sit Ups
200m run

10x

24 DU
12 Box Jumps
6   Burpees

4x

12 Front Squats
12 ring dips
400m run

100 dumb bell thrusters

10 DB ground to overhead
10 Ring Rows/ Pull Ups

Every time you break the thrusters do 10 db ground to overhead
10 pullups until 100 thrusters are done

4x

11 ring push ups
11 t2b
200m ski

Grab a partner:

Parade Day chipper fun:

7x

7 T2B
7 HSPU

4x

12 dumb bell thrusters
5 MU
200m run

every 70 seconds for 9 rounds:

10 wallballs
5 c2b pull ups
5 ring dips
rest 2 mi utes then:

then 8x 20 sec on 10 sec off
push ups OR t2b

___________________________________

Football boys working banded sprints:

How many ways can you add to 100:

3x

squats
ring push ups
t2b

you choose the rep scheme but each round needs to = 100 reps

11min AMRAP

 5  ring push ups
10 sit ups
20 double unders

6x or 15min time cap

8 cal bike
25 wall balls
3 MU


3x or 15min time cap

15 cal bike
50 wall balls
5  MU

3x

21 box jumps
15 hang power snatch
9   burpee pullups

buy in:
100 double unders

 then:

5 rounds:
10 Single Leg Dumb bell Deadlifts
Farmers carry  dumb bells length of gym
10 Power cleans with dumb bell
 Farmers carry back

Buy out:
100 double unders

3x

20 air squats
10 dumb bell lunge, push up, lunge, stepup
200m row

go up...then come back down

10-20-30-20-10

Kettlebell Swings
Ball Slams

100m-200m-300m-200m-100m runs

choose your  FRAN...

27-19-13... 65/45
thrusters
jumping pullups


21-15-9... 95/65
thrusters
pull ups

15-9-6... 115/85 
thrusters
c2b

3 RFT

10 farmers carry walkng lunge- each leg
10 c2b pull ups
10 sit ups

 

21 power cleans
200m run

15 power cleans
400m run

9 power cleans
800m run

5 RFT

15 wallballs
10 ring rows
  5 burpees

10-1 Deadlifts
1-10 Bar facing Burpees

4x or 20 min time cap...

10 SA Dumbell Snatch
10 Ring Dips
200 m run
10 OVH Lunge
10 push ups
20 double unders

18-14-10

dumb bell step up thrusters
pullups

4x

10 Front Squat
10 Push Press
10 Toes 2 Bar

Friday Fun...

20 min AMRAP

20 double unders
10 medball sit ups
  5 box jump overs

every round add:

10 double unders
  5 medball sit ups
  1 box jump overs

6x

5 power snatch
5 muscle ups

21-15-9

deadlifts
ring dips

3x

15 wallballs
10 dumb bell clean and jerk
5 pull ups
10 dumb bell snatch
15 burpees

10-1
deadlifts

30 double unders after each round

3x

10 Burpees
10 Cal bike
2 MU

3 RFT

10 Split Jerks
15 Sit ups
200m run

5 RFT

5 thrusters
10 pullups
15 burpees

3x

500m row
12 deadlifts
21 box jumps

4x

11  dumb bell push ups
13  dumb bell front rack lunges each leg
11 t2b

3x

10 power cleans
15 bar jumping burpees

Friday Fun...

Deck of Death...

5x

5 ring dips
10 dead lift
20 box jumps

5 x

10 SA Dumbell Snatch (each round dumbells get heavier)
2 MU

10 x

100m run
15 wallballs

30 squat cleans
50 t2b
100 double unders