Friday Fun...

2x

27 wallballs
7    hspu
27  calorie row
7    hspu

3 burpees for every time you break up wall balls...

3 RFT

300m ski
20 Goblet Squats 50/35
10 T2B

20 min AMRAP

5 pull ups
10 push ups
15 squats
20 DU

10 min AMRAP

5   shoulder to overhead
10 deadlifts
15 box jumps

6x

6  box jump over x 2 then 1 burpee
12 KB SDHP

4x

12 Front Rack Lunges
10 Burpees

18.1

20min AMRAP
8 T2B
10 Dumbell Hang Clean & Jerk
12/14 Cal Row

55 deadlifts
55 wallball shots
55 cal row
55 hspu

The Chief...

3min AMRAP

3 Power Cleans 135/95
6 push ups
9 air squats

rest 1min Repeat total 5 cycles

Friday fun...

Hero WOD

5 RFT

10 Dumb bell Snatch
10 Pullups
10 Burpees (yay Burpees!)

5 x

10 db lunge
12 t2b
14 box jumps

1-1-1-1-1

Split Jerks

5x
3 squat cleans
5 ring dips

21-15-9
Deadlifts
Ring dips

5x
10 Ball Slams
20 Sit ups
30 Double Unders

30x for time...

Power Snatch
OVHS
Lunge each leg

Thruster

10 -8-6-4-2-4-6-8-10 ...each round of thruster add weight
after each round
2 BMU

10 x ... 20 minute time cap

5 HSPU
10 Pistols
15 T2B/SU

clean and jerk

1-1-1-1-1

9-15-21-15-9

wallballs
burpees

Annie

50-40-30-20-10

Double Unders
Sit Ups

3x
3 MU
5 Burpees
10 FR Lunge 50/35

or

3x
6 pull ups
6 ring dips
6 burpees
12 FR Lunge

https://www.instagram.com/p/BeTEk5pBH9A/?hl=en&taken-by=cfgymnastics

4 x

8 HSPU
10 Bulgarian Split Squats 50/35# dumbells
12 T2B

4x

15 kb swings
15 box jumps
15 cal row

4x
33 wallballs
55 Double Unders

7x

7 pull ups
4 pistols
7 burpees

3 rounds:

3 deadlifts 135/95lbs
3 power cleans
3 front squats

3 deadlifts
3 power cleans
3 front squats

3 deadlifts
3 power cleans
3 front squats

15 push ups

25-20-15
Calories on the Airdyne
21-15-9
Thrusters 45/65#

"Dianne"

21-15-9
Deadlift
HSPU

11 RFT
2 strict Pull Ups
2 Ring Dips
7 Sit ups

3 RFT

10 Power Snatch 95/65
14 Walking OVH Lunge

2 rounds:

10 push ups
20 squats

10 push ups
20 squats

10 push ups
20 squats

15 Burpees

21-15-9
dumb bell thrusters
burpees
after each round 30 double unders

100 pull ups
80 sit  ups
60 pistols
40 cal row
20 dumb bell push press

KAREN hangs out with GRACE

10x

15 wallball
3   clean and jerks

100 burpies 4 time!

both hands need to touch a target 6" above your reach

Happy New Year!

9 min amrap

3 power cleans
3 pullups strict
30 du

3 rounds

60 squats
30 K2E
30 ring push ups

courtesy crossfit.com

Rest Day!!


Play outside...

For fun:

5km on Airdyne

for super fun:

10km on Airdyne

15 min AMRAP

10 KB Swings
15 Sumo deadlift with KB
20  Goblet Squats

every time the kb is set down 5 hollow rocks

10 RFT
50 Double Unders
3 BWT Back Squats

100 push ups for time

3 RFT

12 MBC
12 Push Ups
24 DU

rest 2 min then:

2 RFT

12 MBC
12 Push Ups
24 DU

 rest 1 min then:

1 RFT

12 MBC
12 Push Ups
24 DU

12-10-8-6-4-2

OVH Lunge
Pull ups

21-15-9
deadlifts
push ups

6 ROUNDS

5 pullups
10 wallballs
25 double unders

1-1-1-1-1

squat snatch or
power snatch OVHS squat then:

ANNIE:
50-40-30-20-10
DU
SU

6 rounds

dumbells
50#/35#

5 burpies
5 front squats
5 push press
5 step ups
then
100 double unders

Friday fun...

10x

5 push ups
10 box jumps
5 t2b
10 lunges (each leg)

10-8-6-4-2

power clean 95/65 each round add 20#
pull ups

6x
5 heavy thrusters
5 bar facing burpees

4x

10 C2B Pull Ups
20 Lunges
10 HSPU
20 Squats
10 Ring Dips
20 Box Jumps

1-1-1-1-1-1

Power Snatch

then
60 cal row
60 sit ups

30 dumbell burpee split jerks

3rounds:

3min AMRAP
5  push ups
10 box jumps
1 min rest

15 min AMRAP

2 C2B Pulls - strict
8 air squats
2 ring dips

Immediately after
300m sprint on rower then
300m sprint on ski erg

1-1-1-1-1

Find Max clean and Jerk

21-15-9-15-21

wallball
kb swings

4x
10 DB Deadlift
7 T2B
5 push ups

4 x (20 min time cap)
30 cal row
15 PP
10 burpees
5 Bar MU

Annie
50-40-30-20-10
DU
SU
on the top of every minute: 5 MB Cleans

21-15-9

Dumb bell thrusters
Front rack Lunge

5x

30 wallballs
12 Dl
9 PC
6 SH 2 OVH

5x

5 Heavy Deadlifts
10 Ring Dips

Row Cindy Row

10x
5 pull ups
10 push ups
15 squats
200m row

6 min AMRAP

6 clean and jerk
6 step ups with bar in front rack
6 bar facing burpees

6 rounds

10 SA ground to Overhead (40/70#)

12  goblet lunges

Fallen heros...

EMOM for 10 minutes

5 deadlifts
4 power cleans
3 front squats

25 thrusters
25 slam balls
25 burpee pull ups

150 double unders

25 burpee pull ups
25 slam balls
25 thrusters

4x
10 dumbell cleans
10 front rack lunges
15 push ups

8x
20 secs on
10 secs rest
Wall ball shots

then

8x
20 secs on
10 secs rest
Toes to Bar

Dianne:

21-15-9

Deadlifts
HSPU

100 box jump overs
100 dumbell push press
100 sit ups

emom
1-4 t2b

5x

3   squat cleans
10 push ups
50 DU

3x
15 thrusters
12 burpees

work on parallettes

4x
20 pass throughs
10 push ups
20 lateral jumps over parallettes
10 mountain climbera

then 3x
10 T2B
20 Sit Ups

5x
21 ovh lunge with medicine ball
15 med ball cleans
9 burpees jumping over bar

3-2-1- Gobble!

3x
12 Deadlifts
15 Ring Push ups

3x
1min - to do 20 box jumps
1min - to do 20 KB Swings
1min - to do 20 push press
1 min rest

3x
1min - to do 12 wall balls
1min - to do 12 burpees

3x
1min - to do 15 calorie row /ski/or bike
2 min rest

1-2-3 Burpee!

15x

1 deadlift
2 power snatch
3 OVHS

21-15-9
Dumb bell thrusters
Pull ups