Happy Mothers Day

Hope all the moms out there have a fabulous day!!

"To plant a garden is... to believe in tomorrow"

Click the link to see how many burpees Marty did in a minute :)
Nicely done Marty Cat :)

1min max burpees... that's whats up!! :)

Thank you Boylan Imagining for the beautiful heart to decorate our door!!
United we stand... divided we fall.

10min AMRAP

6  superman push ups
8 knee raises
10 lunges

16/12/8/6
Dumbbell Front Rack Lunges
Dumbbell push press

Buy out:
20 DB Box Jump Overs

3x

5 Dumb bell Thrusters
200m run
15 DB sit ups

12 min AMRAP

6 DB power bend (each leg)
8 DB push ups
10 DB seated pass arounds

4x

12 SA Dumb Bell OVHS
10 Plank lateral raise

A great day to play outside!

15min AMRAP

Partner 1
row 200m

Partner 2
7 T2B

14 Med ball cleans 

Push Jerk

5x

5 OVHS
10 ring dips
15 sit ups

CrossFit at 9am
Yoga at 10

7x

5 squat cleans
10 push ups
15 air squats
20 sit ups

6x
10 SDHP 95/65
10 Jump over bar burpees

10min AMRAP

7  push press
7  pull ups
14 double unders

on the top of 4 minutes x 5

4 heavy front squats

8x

4 power cleans
8 box jumps

 

on the top of 4 min x 5

3 heavy deadlifts

9x

3 strict press
5 ring dips
7 burpees

EMOM for 25min

6-8 Burpees (your choice)
3 Squat clean thrusters

1 rep max power clean then
500m max row

30-20-10

calories bike
dumb bell snatch

dumb bell step up 

21-15-9

OVHS
T2B

5x

7 cal bike
7 DB squat cleans
7 Devils Press

200 double unders
1000m row
50 burpees

3x

10 pull ups
30 wall balls
50 double unders

4x

10 power snatch
10 bar facing burpees

5 Rounds for time of:
 
200m Farmer's Carry
10 Hang Power Cleans
10 Strict Press

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

2x

15 Front Rack Front Squats ( dumb bells 50/35)
15 Ring push ups
20 lunges with dumb bells
20 T2B/knees up

12 min amrap

30 DU
15 box jumps
5 pull ups

 4x

20 kbs
10 squat lunge press KB
10 kb sit ups

7min AMRAP of:

5 ring dips
10 double unders
5 box jumps
10 sit ups

6x

6   floor press
8   pull ups
10 kb swings

3x

1min 30 sec row max meters
1min 30 sec:  AMRAP of
                     5 deadlifts -
                     3 power cleans
                     1  sh2ovh

Holiday Schedule...

5x

10 burpee box jumps
20 kb swings

4x

farmers carry
12 dumb bell push press
24 double unders

5x

  5 pulls
10 sit ups
15 front squats 95/65

3x

21 barbell thrusters
15 t2b
9 barbell push ups 

Friday fun...

4x

15 kb swings
10 pull ups
15 sit ups with kb

2x

15 cal bike
15 burpees
15 box jumps
30 double unders
30 air squats
30 push ups

2km row...

21-15-9

Med ball cleans
Med ball push press to 9/10ft target

4x

4 T2B
5 SA Dumbell Snatch R hand
6 SA OVH Lunge R hand
4 T2B
5 SA Dumbell Snatch L hand
6 SA OVH Lunge L hand

Friday Fun..

1st minute - 1 burpee
2nd minute - 2 burpees....

continue till unable to finish set number of burpees in the minute. If you make it past 15 rounds you do not have to do 35 wallball buy out