Row 1000m, 50 dumbbell squat snatch 25lbs, row 750m, 36 squat snatch, row 500 m, 20 squat snatch = 23:40

Row 5,6,7 min rest 2.5,3 min between rds= 1230m, 1445m, 1675m

Deadlift 3-3-3-3-3 = 245-285-345-375-375

Cindy

AMRAP 20 min
5 pullups
10 pushups
15 squats

15 rounds plus 4 pushups

10 rounds of 30:60 runs

treadmill at 12%
run 30 sec, rest 60 sec all out effort
9 rounds at 8.0mph, last round at 9mph

Kelly

Run 400m
30 x Box Jump 24in
30 x Wallball 20lbs to 8.5ft target

27:03 PR by 4:04

3 rounds for distance: Row 600m, rest 90 sec

2:11, 2:16, 2:17

Annie

50-40-30-20-10 reps of double unders and situps (anchored)

11:05

Eva

5 RFT
800m run
30 kettlebell swings 55lbs
30 pullups

47:51 PR by 2:57

Row 35 min for distance

7483m

Dumbbell Complex

5 rounds of
5 deadlift
5 hang clean
5 push press
5 front squat

Attempting to increase weight each round, resting only between rounds

40-45-50-55-60lbs

3 x 1k rows, 2 min recoveries

3:43, 3:48, 3:50

Clean and Jerk 1-1-1-1-1-1-1

155-160-165-170-175-180-185 (PR)

AMRAP 15 min

15 Chest to bar pullups
30 sec ring tuck holds

4 rounds plus 13 CTB

Row Intervals

2 x 5 minute intervals with 2 min recoveries, then
5 x 1 minute intervals with 30 sec recoveries for distance
3943 m

Wittman: 7 RFT of 15 X KB 55lb, 15 x power clean 95lb, 15 x box jumps. 24:59

"Ledesma"-lite: AMRAP 20 min of 5 hspu, 10 toes-to-bar, 15 med ball cleans 6 rounds + 3 hspu

2000 single-unders for time

28:09

Row 9 min for distance = 2256m

"Karen" 150 wallballs Rx'd 12:15

100 burpee + jumping chest to bar pullups 13:11

Snatch Balance 3-3-3-3-3: 65lbs, 75lbs, 85lbs, 95lbs, 100lbs

Row 3x8min, 4 min rests: 1920m, 1945m, 1920m

OHS 1-1-1-1-1-1-1: 85 lbs, 95 lbs, 105 lbs, 115 lbs, 125 lbs, 135 lbs, and 145 lbs | Rx'd (PR 15 lbs)

4 RFT: 21-18-15-12 Deadlifts 225lbs, 150 single unders= 16:48

15-21-36 reps of Thrusters(95,65,45) and weighted pullups (35,20,0)= 16:55

For time:

35 box jumps 24in

35 pullups

35 KB swings 24kg

35 situps

35 dumbbell hang cleans 40lbs each

800 m run

35 back extensions

17:28

Row 2k

8:33

3 RFT

12 jumping MUs rings at 72 in

75 air squats

14:37

Cleans 3-3-3-3-3-3-3

155-160-165-170-175-180-185

Row 5 min x 4 rounds. Rest 3 min. 1170m, 1210m, 1250m, 1220m.

5RFT: 400m run, 20 burpees, 15 bent over rows 40lb bells= 25:22

AMRAP 3 min pullups x 3 rounds

30 pullups

25 pullups

27 pullups

1/2 mile repeats x 3, rest 2 min between

3:37

3:33

3:37

Snatch 1-1-1-1-1-1-1

115-125-135-140-145-150-155x

ugh- a week off = weaker

3 RFT: 275lb deadlift x 10, 50 double-unders + 10:41

Bike 31.6 miles - 2:11

Crossfit total: Deadlift 425. Back squat 200. Clean 225.

Elizabeth: 21-15-9 squat clean 135lbs, ring dips = 13:51

5RFT: 20 situps, 5 push press 135lbs=8:43

15 min AMRAP: 25 x sdhp 45lbs, 25 pushups = 5 rds + 13 pushups

3 RFT: 18 pullups, 18 ring dips, 30 wallballs, 12 HSPU, 15 power cleans = 39:34

Weighted pullups 1-1-1-1-1-1-1= 70-75-80-82.5-85-87.5-90

5 rft: 5 wall climbs, 10 toes to bar, 20 boxjumps = 23:34

Rankel:AMRAP 20 MIN:6 DL @ 225, 7 burpee pullups, 10 KBS @55lb, 200y run

Fran 11:16

3 RFT: run 100 ( rest the time of 100m), run 200 (rest), run 400 (rest)

Front squat 3-3-3-3-3 = 135-145-155-185-200

3 rft: 400 m run, 30 x OHS 75lb, 21 pullups = 27:12

"Jack" AMRAP 20 min: 10 push press 115lb, 10 KBS 55lb, 10 boxjumps = 7 round even