Thursday October 17, 2019 (20191017)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 Every Minute for 10 Minutes Even Minutes: 7-10 Banded Dips Odd Minutes: 2 Clean High Pull, 1 Squat Clean Rest 5 minutes: Every Minute for 10 Minutes Even Minutes: 4 and 4 One arm DB Thruster  Odd...

Wednesday October 16, 2019 (20191016)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 3 Rounds:  1 Round every 3 minutes 8/6 Calorie Bike Sprint 10 Reverse Lunges  15 Ring Rows Level 2 3 Rounds:  1 Round every 3 minutes 8/6 Calorie Bike Sprint 10 Reverse Lunges (25/15# Dumbells) 4/3 Pull...

Tuesday October 15, 2019 (20191015)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 10 minute AMRAP 50 Jump Rope 12 Deadlift  1 Wall Walk Level 2 10 minute AMRAP 25 Double Unders 12 Deadlift (115/75#) 3 Wall Kick Ups Level 3 10 minute AMRAP 50 Double Unders 12 Deadlift (155/95#) 6...

Monday October 14, 2019 (20191014)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 2 Rounds: 50 Kettlebell Swings (26/18#) 35 Ab Mat Sit Ups 800 meter Row Level 2 2 Rounds: 50 Kettlebell Swings (35/26#) 35 Ab Mat Sit Ups 800 meter Row Level 3 2 Rounds: 60 Kettlebell Swings (35/26#) 40...

Friday October 11, 2019 (20191011)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 CrossFit Open Workout #1 Level 2 CrossFit Open Workout #1 Level 3 CrossFit Open Workout #1 Level 4 Rx CrossFit Open Workout #1 Motivation Do your best.  See where you are at today so we can make a plan...