Angie

Angie

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats
 

Deadlift

Deadlift

3+3+2+2+1 > PR

Warming up@ AOD CrossFit 

AOD Circuit

6 total rotations

20 on/10 off

Yoke walk

Burpees

Ropes

Ring Rows

KBS

Sit Ups

Run + Thrusters

5 rounds:
200M Run
10 Thrusters (95/65)

Filty Fifty

For Time: 
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
50 sit ups 

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Cleaning Day

6X2
Clean

Not-Quite-Tabata Circuit

20 sec on / 10 sec off – 6 rounds

Tire Flip

Sled Pull (135/90)

Alt DB Snatch (35/20)

TRX Rip

Squats Jumps

Renegade Rows (25/15)

Got Change for a 50?

20 Min AMRAP

50 Jump Rope

50 Slalom Jumps

50 Jumping Jacks

50 Mountain Climbers
 

SDHP + HSPU Ladder

10-9-8-7-6-5-4-3-2-1

SDHP 85/65

HSPU

C&J to back squat

For time:

35 Clean and Jerk (96/65)

Rest, then

For time:

35 Back squat (same weight as clean & jerk)

CINDY

CINDY

AMRAP 20

5 Pull-ups

10 Push-ups

15 Squats

50 situps finisher
 

Sprint, Burpee, Row

5 rounds:

100M sprint (enrite sign)

12 burpees

15 DB Bent Over Rows
 

25s

4 rounds for time:

25 Slalom jumps

25 dips

25 jumping jacks

25 close grip push ups
 

Front Squats + Run

3 Rounds for time and max reps:

Max Rep Front Squat (95/65)

300M Run

Track total front squat reps and total time.

7-7-7

7 rounds for time of:

7 Push Jerk (135/95)

7 Chest-to-bar Pull ups

7 Burpees

 Clean up after 7-7-7  

Metabolic Circuit + 400M Runs

4 Rounds

Rotate through 30 sec work / 10 sec rest of:

Prowler (100/50)

Jumping Jacks

Lateral Box Jumps

Battle Ropes

High Knees

Slalom Jumps

THEN

400M Run X 2

Push, Lunge, Jump

AMRAP 20

10 push press (65/45)

16 lunges (8 each leg)

25 Double unders (or 50 regular jump ropes)

Sit-up + Burpee + Pull-up Ladder

For time:

50 Sit ups

25 Burpees

25 Pull ups

50 Sit ups

25 Pull ups

25 Burpees

50 Sit ups

Monday Morning AMRAP

AMRAP 15

40 Mountain Climbers (20 each side)

12 Decline Pushups (feet elevated)

12 Box Jumps (20 inches)

Fran Friday!

For time:

21-15-9

Thruster (95/65)

Pull ups