50-40-30-20-10 reps for time of:
Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. box
Happy Birthday, Tricia and Colin!
6 Rounds for time:
12 Burpees over the Rower
12 Calories on Rower
12 1-arm Dumb Bell Snatches 50/35 RX 35/20Scld
In teams of 2 or 3, one athlete works at a time and must complete an entire round before next athlete can take over
Complex = 1 Clean + 1 Hang Cluster
”If you don’t have time to do it right, when will you have time to do it again?” Albert Einstein
Happy Birthday, Harlan!
18 Minute OMEM
1st Minute Max handstand hold
2nd Minute Max L-sits hold
3rd Minute Chin over the bar
4th Minute Max handstand hold
5th Minute Max L-sits hold
6th Minute Max Chin over bar
Continue the cycle until the 18 minutes is up.
Score is total seconds of accumulated time.
10 Minute AMRAP
10 Front Squats 135/95lbs
30 Double Unders
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. —Greg Glassman, CrossFit Founder
Happy Birthday, Big Daddy and Laura!
2 Rounds for time:
20 Dead Lifts 225/150lbs
Rest 3 minutes between rounds.
“Bring A Friend Friday”
Happy Birthday Sarah!
In teams of 2 complete the following for time:
30 Power Clean and Jerks 135/95
75 Power Snatches 75/55
150 Wall Balls 10/9’ 20/14#