Tuesday

AMRAP in 12min of:

12 KB Swings
12 Goblet Squats
12 1arm KB Push Presses

KB RX= 53/35

Be Receptive 

Monday

“The Ghost”

6 Rounds of:
 1min Rowing/Sking/Biking
 1min Burpees
 1min Double Unders
 1min REST

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.

Background: “The Ghost” is a workout that CrossFit created for Robert “The Ghost” Guerrero @ghostboxing that mimics a 6-round fight – each round being 3 minutes of work and 1 minute of rest.

VETERANS DAY

To all the those who’ve answered the call

to protect our freedom and way of life,

we are are eternally grateful. 

THANK YOU

Thursday

Complete for TIME:

RUN 400m

20 KB Swings (53/35)

RUN 400m 

20 KB Cleans 

RUN 400m

20 Burpees

RUN 400m

20 KB FR Lunges

RUN 400m 

20 Toes-2-Bar

RUN 400m

Wednesday

Linda

10-9-8-7-6-5-4-3-2-1 Reps for TIME of:

 1½ BW Deadlifts
 BW Bench Press
 ¾ BW Cleans

Set up 3 bars and storm through for TIME.

Tuesday

“Nicole”

AMRAP in 20min of:

 400m RUN

 MAX Pull-UPs

Monday

4 Rounds for TIME of: 

 50m Farmers DB Carry 

 10 DB Thrusters 

 50m Farmers DB Carry 

 10 DB Thrusters 

DB RX= 50/35s

“LET YOUR PLANS BE DARK AND IMPENETRABLE AS NIGHT, AND WHEN YOU MOVE, FALL LIKE A THUNDERBOLT."

                                            SUN TZU