Tuesday

AMRAP in 20min of: 

   5 Pull-UPs

 10 Burpees 

 15 Hang Cleans (95/75)

 20 Bar-Over-Hops

 

Monday

Every 10min for 30min:

 500m ROW
 MAX Unbroken set of Wallballs

REST with the remaining time in the 10min interval.

FUNday

30min Stair RUN in Parking Garage

Never give up on your dreams. 

Keep coming back. 

Keep working hard.

Thursday

DB Incline Bench Press

 5-5-5-5-5

Tricep DB Kickbacks

 10-10-10-10

TABATA

 Flutter Kicks

 Double-Unders

Wednesday

7 Rounds for TIME:

  3 Shuttle RUNs

  4 Devil Presses*

  8 Pull-UPs

10 DB Step-UPS*

RX= 50/30s

Why Fatigue Management Must Be a Priority in Law Enforcement

The science is clear: sleep deprivation impairs performance as much as alcohol.

Tuesday

BOX Squats: 5-5-5-3-3-3

Surviving the Ambush Attack

"Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win."   -Sun Tzu

Monday

12-9-6-3-6-9-12

Reps for TIME:

 Thrusters (95/75)

 Bar Facing Burpees

       The Champions of our Sport

Women's podium

1. @tiaclair1 
2. @lucycampbell5
3. @oliviakerstetter

Men's podium

1. @jhopper3
2. @rickygarard
3. @spraguerrer

Team podium

1. CrossFit Oslo Kriger
2. CrossFit Mayhem
3. Camel City CrossFit

Spirit of the Games @colten_mertens

Rookie of the Year @mirjam_v.r