5 RFT Handstand Walk and 1-legged squats (pistols)

Cross Fit Endurance Recovery Wod

3x15

GHD
Back Ex
KBS
Bench Press
Pull Up

Not for Time

15.1a and 15.1b

AMRAP: 10 Burpee and 25 DUs

50 DUs, 20 TTB, 50 DUs, 50 Sit ups, 50 DUS, 30 Twists with Ball, 50 DUs, 50 Sit Ups, 50 DUs, 150 Mountain Climbers, 50 DUs

4 rounds row 500M + OHS

Hang Power Snatch 3-3-3-3-3

4 Rounds of Suprisingly Difficult Work with 95# SHP/PP/BS

10 200m sprints

Cindy

For time: 20 pull-ups, 30 kb swings, 40 wall balls, 50 box jumps, 60 sit ups and 70 burpees

Eva

Elliptical Interval Training

60 minutes of Interval Training on Elliptical machine today of 2 min hard, 2 min medium. burned 795 Cals, 8304 strides.
-2 Min Crossramp of 4, Resistance of 6
-1 Min Crossramp of 11, Resistance 15
-1 Min Crossramp of 11, Resistance 12

J.T.

21-15-9
HSPU
Ring Dip
Push-up

Thrusters and Pullups, descending batches. FranFest

Filthy Fifty

Front Squat 10-10-10-10-10

Whitten

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

5 RFT 12 HC&Js 9 Thrusters 6 power snatch @ 115

ARAMP in 20: 20 Chest to Bar, 20 95lbs Squat and 30 DUs

Deadlift 10-10-10-10-10

4 L-climb 8 legless climb 12 rope climb

Shawn

Run 5miles. Every 5 minutes do 50 squats and 50 pushups.

4 RFT 3min Rowing 1min MUs

Interval Training

Today was a rest day, but squeezed in 45 minutes of Interval training on the elliptical machine. 6500 strides, 650 calories, good cardio!

4RFT 2 Minutes each of: Triple-unders and Burpees

Oly PR Day

Hang Power Clean 3-3-3-3-3
Front Squat 2-2-2-2-2
Squat Clean 1-1-1-1-1

5 rds 20CTB/30 WB/40 PushUp Rest 3 minutes in between

21,18,15,12,9,6,3 255#DL/Strict TTB

Lynne