Kylee

3 x HSPU

6 x Jumping Ball Slams 30#

9 x Wall Ball 20#

12 x KB Swings 53#

25 DU

AMRAP 20 min

5 x Bench Press 185

3 x Muscle Ups

Round 5

AMRAP 20 min

5 x Power Clean 155#

10 x Toes to Bar

15 x Wall Ball 20#

"High in Tent City"

AMRAP 5
6 x Deadlift @ 205
8 x Bar Facing Burpees
--REST 2--
AMRAP 5
6 x Push Press @ 115
8 x Pullups
--REST 2--
AMRAP 5
6 x Overhead Squat @ 115
8 x Ring Dips 

 

via The Shop

Pyramid Scheme

35 Air Squats

30 Push Ups

25 Sit Ups

20 Pull Ups

1000m Run

1, 1-2, 1-2-3 and so on

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Air Squats

500m Row

Frayed Reverie

5 RFT

6 x Back Squat 225#

9 x Pull Ups

12 x KB Swings 53#

15 x Hands Off Push Ups

via CF Manhattan

Sin City Sendoff

4 Rounds

12 x OHS  115#

8 x Pull Ups

then run 800m

4 Rounds

12 x Ring Push Ups

8 x SDHP 115#

then run 800m

Overbearing

115# ohs x 10 / 70ft carry

95# thrusters x 9 / 70ft carry

95# ohs x 8 / 70ft carry

115# thrusters x 7 / 70ft carry

115# ohs x 6 / 70ft carry

95# thrusters x 5 / 70ft carry

95# ohs x 4 / 70ft carry

115# thrusters x 3 / 70ft carry

115# ohs x 2 / 70ft carry

95# thruster x 1 / 70ft carry

one bar stationed at each end of 70 feet;

start with 115#, perform the 10-1 ladder of ohs and 

thrusters by moving each load as required

for time

via 324

Callus Removal

5 RFT

7x Deadlifts 275

200m Run

15 Pullups

1 Min Each Set Max Reps

3 Total Sets

Back Squats 95#

Hands Off Pushups

Power Clean #95

Toes To Bar

Burpees

Rest 2 Min, Repeat

Total Reps is Score

Cardio D-Day

3 RFT

250m Row

15 KB Swings 53#

200m Uneven Farmers Carry 53/70#

10 GTO 155#

200m 80# Bag Run
 then,
send one email.

KIA

1-3-5-7-9

Deadlift

Hang Clean

Front Squat

Push Press

Rx 135

2-4-6-8-10

Push Up

Jumping Air Squat

Chest to Bar

Toes to Bar

Alternate 1-2-3-4..so on

25lb Trail Run

Trail Hill Run w/ 25lb Vest

3 Rounds w/ Vest

1 Round w/o

CFS 4.4.11

9 Squat Clean & Jerk, 135/95lb
1 Round of “Helen”:  

(Run 400m, 21KB Swings (55/35lb), 12 Pull Ups)
6 Squat Clean & Jerk, 135/95lb
1 Round of “Helen”
3 Squat Clean & Jerk, 135/95lb
1 Round of “Helen”

Burpees, Balls, & Bells

1 RFT

100 Burpees

EEMOM 7 KB Swings 53/35

EOMOM 7 Ball Slams 30/15