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CrossFit – Sun, Aug 24 H Y R O X (Time) 2 Rounds 30 Lunges 20/14lb Wallball 800m Row 30 Wallballs 800m Ski Erg 30 Burpee Box Jumps or step ups or Broad Jumps

CrossFit – Sat, Aug 23 Metcon (Time) Partner WOD 4 Rounds For Time: 1,000m Row 10 Hang Cleans 60/50 Cal Bike 10 S2OH Barbell ADV RX 155/105 RX 135/95

CrossFit – Fri, Aug 22 Deadlift (2×5 1×3 1×1) 2 x 5 at 75% 1 x 3 at 85% 1 x 1 at 95% Metcon (Time) For Time: 30-20-10 Deadlifts, 165/11515-10-5 Lateral Burpees Over Barbell Directly Into……. 30-20-10 Calorie Row15-10-5 Lateral Burpees Over Rower

CrossFit – Thu, Aug 21 Front Squat (4 x 4 80% then 1 x 3 85%) 4 x 4 80% then 1 x 3 85% Metcon (Time) 2 Rounds:20 Alt. Hang DB Snatch20 Single-Arm Overhead walking lunges (10 R, 10 L)20 Strict Pull-ups20 double DB Front Rack Squats20 Single-Arm DB Push Press (10R, 10 L)

CrossFit – Wed, Aug 20 Metcon (Time) Partner WOD Cash In: 800m Run 10 Rounds 20/16 Cal Row 20/16 Cal Echo Bike Cash out: 800m Run Run together split Calories

CrossFit – Tue, Aug 19 Split Jerk (4 x 4 80% then 1 x 3 85%) 4 x 4 80% then 1 x 3 85%

CrossFit – Mon, Aug 18 Back Squat (4 x 4 80% then 1 x 3 85%) 4 x 4 80% then 1 x 3 85%

CrossFit – Sun, Aug 17 Metcon (Time) 2 Rounds 1,000m Row 800m Run 15 Burpee Broad jumps 100m Farmers Carry with KB (32/24kg) 1,000m Ski Erg 800m Run 15 Wallballs 20/14lbs. 100m Farmers Carry KB (32/24kg)

CrossFit – Sat, Aug 16 Metcon (AMRAP – Rounds and Reps) ADV RX partner WODAMRAP 30: [Partner 1]: 12 T2BHSWalk – 8 Mat lengths6 Alternating Single-Arm Devil Press [Partner 2]: 400 Meter Run * Switch Upon Completion Of Both Stations RX Partner WODAMRAP 30: [Partner 1]: 12 T2B100m Farmer’s Cary (KB 24/16kg)6 Alternating Single-Arm Devil

CrossFit – Fri, Aug 15 Metcon (Time) On the 0:00 1 mile run Directly into……. 5 Rounds 15/12 Calorie Row 30 sit-ups or 20 GHD’s