Team Challenge

100 reps total as a team of the following lifts:
Shoulder press
Air Squats
Burpees
Hollow rocks
Kettle Bell Swings
Then a mile as a team (each member sprints 200, then next member sprints, yada yada, yada)


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300

25 pull ups
50 deadlift 135/95
50 push ups
50 box jumps
50 dumbbell clean and press 30lbs guys
50 floor wipers
25 pull ups

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Welcome Amina!!!

21-15-9-3
Wallballs
Weighted walking lunges 20/30
Burpees
Thrusters 65/95

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Snowy WOD

7 ROUNDS
7 Cleans 65/95
7 Burpees
7 Ring Dips

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WOD

3 RFT
15 SDLHP 65/95
10 1 Arm D.B. Snatches (10 each arm) 20/30
5 L pull-ups
5 HSPU

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Back Easy

4 RFT
400M Run
15 Thrusters 65/95

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WOD

10 HSPU
10, 9, 8.......3, 2, 1
Deadlifts 135/185
KB Swings 53/70
finish with
10 HSPU

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WOD

3 RFT
15 Wall Balls 14/20
20 Pushups
30 O/H Lunges 25/45
40 Situps

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WOD

5 Rounds:
Run 400
15 Pull Ups
15 KBS

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13th Day of Christmas

5 Rounds:
Run 400
15 pull ups
15 kettle bell swings

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12 Days of Christmas

12 Squats
11 Sit Ups
10 Wall Balls
9 KB swings (55/35)
8 Burpees
7 Box Jumps
6 DL (95/65)
5 Hang Cleans (95/65)
4 Thrusters (95/65)
3 Racked Lunges (95/65)
2 Front Squats (95/65)
1 Mile Run

compare times to 12/30/09

Good luck!!!

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WOD

5 RFT
10 Power Cleans 95/135
15 Gut Busters
20 Box Jumps

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WOD

3 Rounds for Time:

10 Front Squat 95/135#
15 Push Jerks 65/95#
20 DB Walking Lunges 20/30#

Then basketball!!!

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Monday Minutes

20 MIN AMRAP
5 CTB Pull ups
10 Ring dips
15 Power Snatch 65/95

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Monday funday

2 Rounds
25 SDLHP 65/95
50 Pushups
25 Thrusters 65/95
50 Box Jumps
25 Burpees
50 Dubs/250 Singles
400M Run

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Yeah...I crossfit

This is what crossfit can do for you!!!

WOD

400M Run
then
10,9,8.....3, 2, 1
OHS 85/115
Chest To Bar Pullups(reg pullups=add 5 reps per round)
Finish with
400M Run

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The Overturn

4 rounds for time of:
10 Hang Power Cleans, 110#/77#
50 dubs10 Thrusters, 110#/77#
10 KB Swings, 2/1.5 pood

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Post Big 12

Begin with(before u start):
25 Mule Kicks
And then…
7 Rounds of 7 reps
Burpees
Lunges(per leg)
HSPU
KB Sumo DL 53/70

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Welcome Becky

21-18-15-12-9-6-3
Deadlift 95/135
Hang Cleans 65/95
Run 200 each round

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