Workout: Monday 09/25/2017

Level 1

Take 12 minutes to find 3RM for:
50 Alternating DB Snatches 50#/35#
800m Run
50 Single Arm Overhead Walking Lunges
Post load and time.

Level 2

Take 12 minutes to find 1RM for:
Squat Clean
AMRAP in 7 minutes
10/8 Calories on Assault Bike
5 Burpee Bar Muscle Ups
– Rest 3 minutes –
AMRAP in 7 minutes
1 Deadlift 165#/115#
1 Power Clean
1 Front Squat
1 Push Jerk
– Rest 3 minutes –
Row for Max Meters
Post load and rounds, rep total and meters.

CrossFit Old School

600m Run
30 KB Swings 53#/35#
30 Pull Ups
600m Run
30 Overhead Walking Lunges 45#/35#
30 GHD Sit Ups
600m Run
30 Goblet Squats
30 Toes to Bar
Post time.

Workout: Saturday 09/23/2017

The “Luke” workout is a fundraiser to support early diagnosis and treatment of Autism. Luke Everett, whom was diagnosed with Autism, is the son of the Iconic CrossFitter, Josh Everett. The funds are raised for the Autism Tree Project Foundation in San Diego, and most importantly, to turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world. This short workout will be followed up with a couple more AMRAPS. If you would like to donate to this cause you can go their website

5 min AMRAP
4 Power Cleans 155#/105#
24 Double Under
10 Pull-ups

-Rest 3 Minutes-

10 min AMRAP
20 Dumbell Bulgarian Split Squats 50#/35#
10 Toes to Bar
200m Run

-Rest 3 Minutes-

5 min APRAP
10 Burpee Deadlifts
20 Med Ball Russian Twists 20#/14#

Post Totals:

Workout: Friday 09/22/2017

Partner Workout
In teams of three, complete the following.

300 Russian KB Swings 53#/35# One person works at a time.
200m Gurney Carry 2 @ 115#/2 @ 75# Two people carry the bars.
200 Back Squats 115#/75# One person works at a time.
200m Gurney Carry
200 Box Jumps 24″/20″ One person works at a time.
200m Gurney Carry
1200m Run All 3 run together.
Post time.

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