5:00 AMRAP at each station

4 Front Squat 115/75
8 Burpees

Rest

7 Push Press
14 Box Jumps

Rest

10 Deadlift
20 DU’s

CrossFit on vacation.  Nice Betty! 

Happy Family Day CFE Family! Todays hours 8, 9:15 & 10:15 Mamas and Papas

“Grace”

30 Clean and Jerk 135/95

Floor Press – c, m , w
9 x 3

3 x
10 DB Row
8 – 10 Ring Push Up

50 Pull Ups – get as many unbroken as possible
Row remaining number of calories = to amount of remaining pull ups

Back Squat
10 x 2

Deadlift
6 x 1

5 Rounds
12 CalsBike
1 Lap Sled Drag -Lateral Cross Over
7 Burpees

Happy Valentines Partner WOD Day!

Partner WOD

Weighted Pull Ups
5 x 3

4 x
5 – 7 DB Press
5 – 7 Ring Dips

5 Rounds
Row 200m
6 Dynamic Push up
12 Ball Slams

5 Rounds

15 Cal Bike
7 Hang Power Snatch 95/65
4 OHS
Rest

Front Squat
Work up to a 1RM

Romanian Deadlift
3 x 5

AMRAP in 7:00
15 Wall Ball
10 Banded KB Swing
15 DU’s

AMRAP in 20:00

1 Rope Climb
3 Power Clean 185/125
7 Burpees

Press
9 x 3

3x
Max Front Leaning Rest
1 Length Scarecrow Row

4 Rounds
6 Push Ups
6 DB Row 45/30
6 DB H. Power Clean
2 Laps Spint
Rest

Chelsea is in today at 10 to watch babies.

15 – 12 – 9 – 6
Thrusters 75/55 +

After each set of thrusters:
7 T2B
7 HR Push Ups

MR Pull Ups

Back Squat
12 x 2

EMOM up to 10:00
+ 1 Sandbag Clean
DU’s

5 Rounds

5 Deadlift
10 Lateral Hop Burpees
20 Cal Bike
Rest

Floor Press
1 x Max Reps

3 x 10 Barbell Row

6 Rounds
200m Row
6 T2B
3 Weighted Dips

AMRAP in 20:00

8 Power Clean 115/85
4 Strict Weighted Pull Ups
8 Push Jerk
2 Laps Sandbag Carry

Snatch
Work up to a 1RM

3x
10 Bulgarian Split Squat
10 Hip Extension
1 Lap Sled Drag – Lateral Side Shuffle

AMRAP in 5:00
5 Pull Ups
10 Push Ups
15 KB Swing 55/35

Nice work Kevin in completing the Dopey Challenge at Walt Disney World. Four days and four races totaling 78k.

Bench Press
9 x 3

3 x
10 Tempo Ring Row
6 – 8 Alternating Dynamic Push Ups

12 – 15 – 9
Burpees
DB Snatch 40/25 +

No faux-verhead squats here.

MR Pull UPs

Back Squat
12 x 2

AMRAP 2:00 for each:
Box Jumps
KB Swings 55/35
DU’s

6 Rounds

15 Cal Bike
6 Power Snatch 75/45 +
Rest

Bench Press
1 x Max Reps

3x
10 Band Pull Downs
10 Band Pull Aparts

4 Rounds
5 Power Cleans
1 lap Sled Drag
10 Russian Twist

5 Rounds
350m Row
25 DU’s
16 Sledgehammer Swings
10 Push Ups

OHS
Work Up to a 1RM

3x
6 – 8 Glute Ham Raise
20 Front Lunge

3 Rounds
Front Leaning Rest
10 C 2 B Pull Ups
Rest

EMOM up to 10:00

Wall Ball 20/14  + 2

T2B + 2

Deadlift / P. Jerk 115/75  + 2

Box Jump 24/20  + 2

Date Night!

EMOM for 10:00 Alternate Between
3 Hang Power Clean
3 Push Jerk

3 x max reps Kipping Pull Up

AMRAP in 6:00
5 Ring Push Ups
10 Hollow Rocks
15 DUs

Chelsea is in today for baby watching.

5 Rounds
300m Row
7 Deadlift
10 Burpees
Rest

OHS
10 x 2

6 Rounds
1 Lap Farmers Carry 70/50 DBs or Sandbags
Suicide Run
REST

Heavy Slam Ball

Tabata Intervals

SA DB Power Snatch 40/25

Box Jump

DUs

Bike

Cash Out
3 x 15 GHD Sit Ups

3 Push Press + 1 Jerk
Build to a max

3x
1 Lap Reverse Lunge Sled Pull
8/ SA DB Press

5 Rounds
3 Power Clean
6 Slam Ball

7:00 AMRAP at each station

10 Cal Bike
1 Rope Climb
8 Strict Sit Ups

rest

25 DU’s
2 SB TGU
5 SB Facing Burpee

rest

12 Wall Balls
8 HR Push Up