Complete 10 rounds:
3 Hang Cleans @ 135lbs
10 Evil Wheels

Annie

50-40-30-20-10 reps of:
Double Unders (3:1 Singles)
Situps

11:25 

Tabata Mashup
Hollow Rocks
Ball Slams @ 20lbs

Note: This is what 1.5 weeks w/out a break and day 5 of a nasty cold will do to your times.

AMRAP 10:

5 Burpees
6 Pistols
7 Box Jumps @ 20"
8 Overhead Sit-ups @ 10lbs

Tabata Hollow Rocks

AMRAP 15:

7 HSPUS
14 Sit-Ups
21 Squats
150m Run

5 Full Rounds + 8 Squats

3 Rounds:
Single Unbroken Set of Wall Ball Shots @ 15lbs
-Rest 90 secs-
30 Cal Row For Time
-Rest 3 mins-

*You get out of it what you put into it. Push yourself to find a true max reps set.

(36/1:36)
(32/1:35)
(29/1:43)

10 Clean & Jerks @ 135lbs
50 Wall Balls @ 15lbs
10 Clean & Jerks @  135lbs
50 Ball Slams

Three Rounds For Time:
30 Walking Lunges
50 Squats
25 Back Extensions

5 RFT:

7 Hang Cleans @ 115lbs
14 DB Swings @ 45lbs

8:02

Use (1) bar; change your own weights.

20 Deadlifts @ 205lbs
20 Front Squats @ 115lbs
20 Power Snatches @ 95lbs

12:51

For Time:
10 HSPUS
30 Deadlifts @ 115lbs
20 HSPUS
20 Deadlifts @ 165lbs
30 HSPUS
10 Deadlifts @ 215lbs

16:24

-then-

21-15-9 reps of:
Hollow Rocks
Arch Rocks
Evil Wheels

3 Rounds:
2:00 minutes
Sprint 200m then, max reps DB Swings (50lbs)
Rest 1:00 minute
2:00 minutes
Sprint 200m then, max reps box jumps (20")
 Rest 1:00 minute

3 Rounds:
:45 seconds plank
right into 15 GHD Situps

Every (2) minutes for (16) minutes -- (8) sets
(5) Burpees
(5) Front Squats (bar taken from ground)

Note: Approximately 50% of 1RM Front Squat
If set is good; add 10lbs to next set. If you fail; subtract 10lbs.

Score as follows:
Starting Weight: 95lbs
How Many Misses: 1 Miss
Ending Weight: 165lbs

21-15-9
Wall Balls @ 15lbs
Row for calories
Toes To Bar

For Time:

10 Shoulder Presses
15 Overhead Squats
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats

Note: Use 115lbs for all lifts

21:17

Infinitely more difficult following yesterday's double.

21-15-9 reps of:

Evil Wheels
Box Jumps @ 20"
Push-ups

8:20

Note: Outside at No Excuses Crossfit

750m Row
75 Squats
15 HSPU
500m Row
50 Squats
12 HSPU
250m Row
25 Squats
9 HSPU

then;
30 Ball Slams
Ab Work

5 rounds for reps and time:

200m Run (Prospect Ave. stop sign and turn around)
Max Effort UB HSPUS


1: 15
2: 11
3: 11
4: 10
5: 9