20150204

Teams of 3, one rower per team.

Partner 1:

500m row
30 box jump
20 pull-ups

Partner 2 gets on the rower after Partner 1 finishes the row.

Each partner does 3 rounds. If you have to wait for the rower, lucky you, enjoy the rest.

20150202

Every minute on the minute for 10 minutes:

Odd: 3 deadlift
Even: 30 sec plank hold

Rest 3min, then...

7 minute time cap to complete:

21-15-9
KB Swing
BJ

Thanks to Crossfit Brio for this gem!

20150129

Tabata Fight Gone Bad

Wallballs
SDLHP
BJ
Push Press
Row for calories

20 secs of work, 10 secs rest, complete 8 rounds of one movement before moving to the next

1min transition between movements

Score per movement is lowest rep count in 20 sec

20150127

For time:

40 Wallballs
40 DU's
30 BJs
30 T2B
20 Pull-ups
20 Bar facing burpees
20 Cleans 65/95
20 Shoulder to overhead 65/95
20 snatches 65/95
10 ring dips

150116

"TK"
20 minute AMRAP

8 strict pull-ups
8 box jumps (36"/30")
12 KB swings (2pd/1.5pd)

150112

3 round "Fight Gone Bad" style:
tire flips
wall balls
box jumps
farmer carry shuttles