CrossFit - Sun, Oct 16Finding the Light (Time)3 Rounds for Time20 DB Thrusters 35/2020 Double Unders20 Burpee Box Jump 24/20"20 Pull Ups

CrossFit - Sat, Oct 15Hang Power Clean (4x5 70-75%)Metcon (AMRAP - Rounds)16 Min EMOM1.  100 M Run (rx+ 200 M )2.  50 Ft Bear Crawl3.  15 Wall Balls 20/14 (rx+ 30/20)4.  2 Rounds; 5 Ring [...]

CrossFit - Fri, Oct 14Partner Wod (Weight)15 min Amrap200 M Row/Runparter does thrusters - choose weightscore = total weight # of thrusters times weight = score5 min restMetcon #2 (AMRAP - Reps)15 Cal BikePartner - max [...]

CrossFit - Thu, Oct 13Accessory Work<p>10 Supermans</p><p>10 Bird Dogs</p><p>10 Deadbug</p><p>10-15 Back Ext</p><p>10-15 GHD Sit Ups</p><p>2xs</p><p>8 Inverted KB Press</p><p>8 Banded full can</p><p>8 KB Windmills</p>8 min Amrap (AMRAP - Rounds and Reps)<p>8 T2B</p><p>10 Single Arm DB OH [...]

CrossFit - Wed, Oct 12Warm-up<p>Deadlift to 30% Above Diane working weight - 295/200</p>Diane (Time)21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsChest-To-Bar Pull-ups (3x Max C2B pull ups)

CrossFit - Tue, Oct 113 RFT (Time)<p>3 RFT</p><p>Row Cal 20/16</p><p>20 Wall Balls 20/14</p><p>20 Hang Power Cleans 75/55 (rx+ 115/75)</p><p>20 Flying Step Ups 24/20" Switch feet on top of movement</p><p>After 3 rounds rest 1 minute before [...]