October 9, 2017

Wednesday 10.11.17

Weighted Dips 5-5-5-5-5-5   12-10-8 Dumbbell snatches 50+/35+ (each arm) Strict dips Heavy wall balls   Annie 50-40-30-20-10 Double unders Sit ups
October 8, 2017

Monday 10.9.17

Monday @CrossFit 1401 8 min EMOM:  5 – 7 strict HSPU’s *scale as needed WOD: 3 Rounds 20 pull ups 15 HSPU’s 400 m Run
October 7, 2017

Saturday 10.7.17

Saturday @Crossfit 1401 Partner WOD 20 total complex *alternate partners after each round of complex 2 DL + 3 Cleans + 4 Front Squats (Working up […]
October 6, 2017

Friday 10.6.17

Rope Climbs Rx- 7 for time (2 must be legless) Sx- 5 for time Other-practice skill   5 Rounds for Time: 7 Power Cleans 155/105 4 […]
October 5, 2017

Thursday 10.5.17

Partner Tire Drag 800m total switch every 200m   For Time: 60 alternating single arm KB swings 50 Russian KB swings 40 American KB swings 20 […]
October 4, 2017

Wednesday 10.4.17

16 min EMOM odd- 5-7 strict toes to bar even- 6 slam balls +5 box over with wall ball   3 Rounds 20 plank knees to […]
October 3, 2017

Tuesday 10.3.17

Dumbbell/Kettlebell Bench Press 10-10-10   14 Minutes AMRAP 15 calorie row/bike 13 deficit hand stand push ups 11 ring rows (feet elevated)   Cool Down 5 […]