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December 15, 2017

For Time: 12 Muscle Ups 12 Squat Cleans 155/105 24 Cal Row 9 Muscle Ups 9 Squat Cleans 185/125 24 Cal Row 6 Muscle Ups 6 Squat Cleans 205/145 24 Cal Row 3 Muscle Ups 3 Squat Cleans 225/155

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December 14, 2017

5 Min AMRAP: 20 Double Unders 10 Air SquatsRest 1 Min5 Min AMRAP: 10 Burpees 10 Box Jumps 24/20Rest 1 Min5 Min AMRAP: 10 Toes To Bar 10 DB Thrusters 50/35

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December 13, 2017

A. 5 Sets: 6-8 DB Bench Press Rest 60 Secs 3-4 Weighted Pull-Ups Rest 60 SecsB. 3 Rounds for Time: 400m Run 20 Pull-Ups 20 Push-Ups

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December 12, 2017

A. 8 Sets: Hang Snatch + Snatch Build over the 8 sets to a heavy-ish weightB. In teams of 2, partners alternate whole rounds to complete as many rounds and reps as possible in 12 mins of: 15 Wall Balls 10 Burpees

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December 11, 2017

A. 4 Sets: 5 Deadlifts Rest 15 Secs Max Unbroken HSPU Rest 60 SecsB. 8 Min AMRAP: 15 KB Swings 55/35 30 Double Unders

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December 8, 2017

A. 8 Sets: 2-3 Shoulder Press (Start ~60% 1RM and build to 85+% over your sets)B. 21 Minute EMOM: Min 1--12 DB Power Cleans 50/35 Min 2--24 AbMat Sit-Ups Min 3--48 Double Unders (:45 practice if you are working on these)

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December 7, 2017

A. Cleans 1.1 *Rest 10 Secs B/T Singles *Rest 2 Mins B/T SetsB. 12 Minute AMRAP: 5 C&J 205/145 10 Burpees over Bar 15 Toes to Bar

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December 6, 2017

A. 3 Sets, Not For Time: 2 Rope Climbs 50ft Handstand Walk 90 Sec PlankB. 15 Minute AMRAP: 400m Run 20 HSPU 10 Strict Pull-Ups

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December 5, 2017

A. Back Squats Set 1--6 reps @ 65% Set 2--4 reps @ 75% Set 3--2 reps @ 85% Set 4--2 reps @ 90% Set 5--1 rep @ 95% Set 6--1 rep @ 101+% Set 7--1 rep @ 102+% (Optional)*Rest 2 Mins B/T SetsB. For Time: 30 Thrusters 95/65 30 Burpees over Bar 30 KB Swings 55/35

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December 4, 2017

A. 4 Sets: 2 High Hang Snatch from 50-65% 1rm 4 Sets: 1 Hang Snatch from 65-80% 1rm 4 Sets: 1 Snatch from 80%+ 1rmB. CrossFit Liftoff 12 Min AMRAP: 25 Pull-Ups 50 Cal Row 100 Overhead Squats (45# bar for everyone) 50 Box Jumps 24"/20" 25 Pull-Ups

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