Monthly Archives: January 2019

Thursday 1.17.19

SWEAT:
8 amrap
10 push ups
10 sdhp (53/35)

1min rest

5 amrap
row cals

5 min rest

5 amrap
7 db strict press
7 box step ups
5 min rest

8 amrap
7/5 cal ski
15 rkbs (70/53)
25 du / plate hops

CrossFit:
5 amrap
7 push ups
7 kbs (70/53)
5 min rest

5 amrap
7 hspu
7 box jumps
5 min rest

5 amrap
7/5 cal row
7 kbs (70/53)

Tuesday 1.15.19

SWEAT:
5 Rounds:
12/10 Cal Bike
1 round of “cindy”

5 Rounds:
12/10 Cal Row
1 round of “cindy”

5 Rounds:
12/10 Cal Ski/Run 200m/ bike /row
1 round of “cindy”

CrossFit:
10 amrap
5 mups
35 DU

rest 5 min

10 amrap
7 double kb C+J (53/35)
15 c2b

Thursday 1.10.19

SWEAT:
OTM 12
M1: 8 devils press (35/20)
M2: 10 TTB/ sit ups
M3: 20 mountain climbers

18 Amrap (w/ partner)
250/200m row
15 rkbs (53/35)

CROSSFIT:
OTM 12
odd: 5 devils press (50/35)
even: 10 TTB

18 Amrap (w/ partner)
250/200m row
15 rkbs (53/35)

Tuesday 1.8.19

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_________

Wishing thisĀ beastĀ a quick recovery from his meniscus surgery

__________

3×20 rev band flies
3x:20 deadhang

SWEAT:

3rounds
20 revband flys
20 banded upright rows

OTM 20
m1: 10 burpees
m2: 10/8 cal ski
m3: ME DB snatch
m4: 12 box jumps/ step ups
rest
7 amrap
20 DU
10 v-ups
8 push ups

CROSSFIT:

5 rounds
2min on 4min off
20 db snatches (50/35)
40 du
ME box facing burpees over the box (24/20)