SATURDAY, AUGUST 22 2015

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3 rounds of every 10 minutes complete:

2 laps around building

20 KB swings

15 pull ups

FRIDAY, AUGUST 21st 2015

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TEAMS OF 2 COMPLETE:

100 BURPEES (PARTNER HOLDS BARBELL IN OH POSITION)

100 GROUND TO OVERHEAD (115/75) ( PARTNER HANGS FROM PU BAR)

100 BOX JUMP OVERS ( PARTNER HOLDS PLANK FROM ELBOWS)

  • ONLY 1 PARTNER WORKING AT A TIME…..WORK CAN ONLY BE DONE WHILE PARTNER IS HOLDING THESE POSITIONS.

SATURDAY, MAY 13TH 2017

CrossFit

Metcon (Time)

For Time w/partner:

200 Air Squats (split however)

500m Row

100 STO (split however) (75/105)

400m Row

50 Double Unders/150 Singles (each)

300m Row

50 HR Push-Ups (split however)

200m Row

20 Clean and jerks (75/105))(alternate reps)

100m Row

*clean is full squat

SATURDAY, NOVEMBER 4TH 2017

CrossFit