November 27, 2018

OPEN & PERFORMANCE
“Criss Cross”
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
FITNESS
“Criss Cross”
AMRAP 15:
45 Single Unders
15 Power Cleans (75/55)
45 Single Unders
15 Toes to Bar 

November 25, 2018

Descending reps ascending weight.
On the 21-19-15 of the overhead squats, load should be something you can do unbroken. Burpees can be done with the step-up method today and still be considered RX  

OPEN & PERFORMANCE
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (95/65)
21 Bu...

November 24, 2018

OPEN & PERFORMANCE
“Fair Share”
Teams of 2
2 Rounds (30 Minute Cap):
200 Meter Run (Each)
100 Dumbbell Snatches (50/35)
200 Meter Run (Each)
100 Burpee Box Jumps (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)
Fitness 
“Fair Share”
Teams of 2
2 Rounds (30 Minute Cap):
200 Meter R...

November 23, 2018


OPEN – PERFORMANCE – FITNESS
“Roomba”
10-9-8-7-6-5-4-3-2-1
Power Cleans (115/80)
After Each Round:
15 AbMat Sit-Ups
21 Double Unders 

November 20, 2018

Deadlift 5-5-3-3-3

Christine

(In 13:00)

3 Rounds For Time 

•Row 500m
•12 Deadlifts (bodyweight)
•21 Box Jumps (24''/20'') 

November 20, 2018

OPEN – PERFORMANCE – FITNESS
“Full Count”
5 Rounds:
AMRAP 4:
35/25 Calorie Bike
25 Kettlebell Swings (53/35)
Max Shuttle Sprints in Time Remaining
Rest 4 Minutes Between  

November 18, 2018

“Randy Savage”


AMRAP 20
3 Rounds of “Macho Man” (135/95)

6 burpees 
15 Toes to Bar 

Macho man = 3 Power Cleans + 3 Front squats + 3 Jerks 

November 17, 2018

OPEN & PERFORMANCE
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165) 

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