Short and sweet...

5 rounds

7 Hang Squat Cleans
35 Double Unders

3 Front Squats
3 HSPU

6 Front Squats
6 HSPU

9 Front Squats
9HSPU

continue this pattern for 7 min...

20min AMRAP

5 T2B
10 Deadlifts
15 Wallballs

40-30-20-10

Dumbell SA Ground to Overhead
Box Jumps

4 rounds

27 wallballs
10 strict pullups
7 ring push ups

5 rounds

10 push press
30 double unders

or
4 rounds

30 DU
10 Gr 2 OVH
10 ring dips

21-15-9

Thrusters
Goblets Squats
Burpees


Or
3min AMRAP

3 heavy thrusters
5 goblet squats
7m burpee long jump then

1000m run then
3min AMRAP

3 heavy thrusters
5 goblet squats
7m burpee long jump

rest 3min then

3min AMRAP

3 heavy thrusters
5 goblet squats
7m burpee long jump

Remember...turn clocks back

Fun Friday...

5 rounds

9 Ball Slams
7 OVHS
5 Strict Pull Ups

7min AMRAP

5 hang Power Cleans
5 toes to bar
5 push ups

Kids CrossFit...

Badlands Kids CrossFit:
Tues/Wed 3:30-4:00pm
Tues/Thurs 6:30-7:00pm

10 rounds:

1min
3 Deadlifts
25 double unders
in remaining time AMRAP burpees
rest 1 min

5 rounds

10 kb pistols
10 kb push press
10 box jumps

Badland Birthday Party

Fun Friday

Complete with a partner:

8 minutes
250m Row
Front Rack Hold 95/65
*one partner rows, one partner holds barbell. Barbell must be held in front rack for other partner to row.
**max distance on rower
 

Rest 2 min
 

4 minutes max air squats
*one patner works at atime
**total squats combined
 

Rest 2 minutes
 

8 minutes
10 box jump overs 24/20
Deadlift hold 145/105
*one partner jumps, one partner holds barbell. Barbell must be held off ground for other person to jump.
**max jump overs

(thanks CrossFit Apex)

New sessions start November 3rd, 2014