2-16-15
As Many Rounds As Possible in 15 mins 50 Wallballs, 20/14 40 Box Jumps, 24/20 30 Chest to Bar Pull-Ups 20 Power Cleans, 135/95 10 Muscle Ups **The sub for Muscle Ups is Burpees**
2-14-15
Teams of 3 As Many Reps As Possible in 20 mins: Station 1: Row for calories Station 2: 50 Foot Double Kettlebell Walking Lunge (70/53) Station 3: Rest *Rotate stations as partner finishes walking lunge, score is total calories on …
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2-13-15
Complete for time 2 Rounds: 25 Box Jumps, 24/20 20 Chest to Bar Pull-Ups 15 Strict Handstand Push-Ups 10 Squat Snatches, 135/95
2-12-15
As Many Rounds As Possible in 20 Minutes Teams of 2: 20 Calorie Row 20 Burpees 20 Abmat Sit-Ups 20 Wallballs (20/14) *Each round add 10 reps to each movement
2-11-15
“Goat Day” On the Minute x 20: Odd Minutes – Goat #1 Even Minutes – Goat #2 Athletes will have 30 mins to warm-up, choose two “Goat” exercises and set up for the WoD. “Goat” – CrossFit slang for a …
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2-10-15
Complete for time 5 Rounds: 12 Thrusters, 95/65 12 Toes To Bar Cool Down/Skill Work: Handstand push ups Details at GymnasticsWOD
2-9-15
As Many Rounds As Possible in 15 mins: 1 Clean and Jerk, 155/105 1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats) 2 Clean and Jerks, 155/105 1 Round of Cindy 3 Clean and Jerks, 155/105 1 Round …
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7-7-15
Complete the following Teams of 2 As Many Reps As Possible in 20 mins: 30 Thrusters, 115/75 30 Box Jumps, 20 in 30 Kettlebell Swings, 70/53 30 Chest to bar pull ups *Split Reps as Needed*
2-6-15
Complete for time 3 Rounds of: Row 30 Calories 15 Deadlifts, 225/155 30 Wall Balls, 20/14
