16.3

Tabata Tuesday: KBS, Burpee, Thruster and Pull-up

40, 3O, 20 and 10 box jump and push up

16.2

Helen

16.1

10 Minute AMRAP 2 MU/4 95# Overhead Lunges/6 2pood KBS/8 95# Bar in front squat rack lunges

Barbara: 20 Pull up, 30 Push up, 40 Sit up and 50 Squats

Squat Clean PR: 5-5-5-3-3-2

21-18-15 Fun: First round was DB Thruster/Run second round was Pull-up/Run

Kelly

14.2 Revisited

20 minute AMRAP: 5 of each-KBS, Goblet Squat, T2B, burpee

For Time: 9, 6, 3 Thruster/Pull-up, 25 Box Jump Burpee, 9, 6, 3 Thruster/Pull-up, 25 Box Jump Burpee,

10-round Tabata squat then 21, 15, 9 Shoulder to Overhead then 21, 15, 9 Knees to Elbow

27-21-15-9 Row Calorie/Thruster 95#

7 min Amrap 3 Power Cleans and 7 Box Jumps

2 RFT: 25 L pull-ups, 25 sit ups, 25 pull-ups, 25 sit ups

Crossfit Frontier Good Stuff

For Time: 50 Knees to Elbow followed by 21-15-9 reps of: Dumbbell thrusters & L pull-ups

10 DL, 20 Pull, 30 Box J, 40 KBS, 100 DUs, 40 KBS, 30 Box J, 20 Pull, 10 DL

8 Minutes of Suck

Squats
Push Ups
20" Box Jumps
Pull Ups
Inverted Burpees
Wall Balls
Burpees
Double Unders

Thruster & Pull up ladder: 2, 4, 6 ... For 14 minutes

Front Squat 3-3-3-3-3

Harper

AMRAP in 23 Minutes

9 CTB
15 135# Power Clean
21 Squats
400m run with 45# plate

Chipper:

100 DUs

10 Pcs @125

20 push up (3/4 due to shoulder)

30 sit ups

40 box jumps 24

30 sit ups

20 push up (3/4 due to shoulder)

10 Pcs @125

100 DUs

12 Days of Christmas

1 DEADLIFT (225/155)

2 BURPEES

3 PULL UPS

4 PUSH UPS

5 TOES TO BAR

6 SHOULDER TO OVERHEAD (95/65)

7 BOX JUMPS

8 LUNGES

9 SIT UPS

10 RING ROWS

11 KB SWINGS (53/35)

12 FRONT SQUATS (135/95

Last WOD before surgeries

Did a Chipper designed by wifey this morning... surgeries are tomorrow.

50 burpees, warm up

It went like this:

Row 500M
50 sumo deadlift/squat things with 1 1.5 pood KB in each hand (110 pounds)
100 situps
Row 500M
25 of those sumo squat things
50 toes to bar
Row 500M
10 of those things
50 side crunch V-up things
Row 500M

Took 28 minutes. 

See you on the other side, fellas. 

Tabata Something New

44th birthday WOD

44 calorie row
44 burpees
44 wall balls
44 barbell curls 95 lbs
44 step lunges (out and back in place) holding 45 lb plate
44 KBS, 45 lbs
44 Toes to Bar
44 Pull-Ups
44 Power Cleans, 95 lbs
44  GHDs