AMRAP 25:
50 Meter Prowler Push (95/65)
100 Meter Wreck Bag Run (50/35)
200 Meter Run

Overhead Squat (Spend 15 Minutes building to a heavy single OHS)

AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats 95/65 (M 65/45)
15 Deadlifts 95/65 (M 65/45)

For Time:
100 Double-Unders, 50 Reverse Lunges, 25 Push-ups
80 Double-Unders, 40 Reverse Lunges, 20 Push-ups
60 Double-Unders, 30 Reverse Lunges, 15 Push-ups
40 Double-Unders, 20 Reverse Lunges, 10 Push-ups
20 Double-Unders, 10 Reverse Lunges, 5 Push-ups

Teams of 3
For Time: (30 Minute Time Cap)
100/70 Calorie Assault Bike
70 Clean and Jerks (135/95), 70 Toes to Bar
50 Clean and Jerks (155/105), 50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135), 30 Bar Muscle-ups
100/70 Calorie Assault Bike

2018 Crossfit Open begins February 21. Register NOW at https://games.crossfit.com

Place your Kettlebell Kitchen orders by midnight Wednesday for Sunday delivery and Saturday for Wednesday delivery.

AMRAP 20:
30 Overhead Squats (95/65) M(75/55)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Friday Challenge (Optional)
AMRAP in 1:00 of:
3 Dumbbell Front Squat (50/35)
3 Dumbbell Ground to Overhead (50/35)

*Score is total reps completed

2018 Crossfit Open begins February 21. Register NOW at https://games.crossfit.com

Place your Kettlebell Kitchen orders by midnight Wednesday for Sunday delivery and Saturday for Wednesday delivery.

Every minute, on the minute, for 20 minutes (5 sets of each) for total reps:
Minute 1 – 15/10 Calorie Row
Minute 2 – 10 Handstand Push Ups
Minute 3 – 14 Alternating Pistols
Minute 4 – 3/2 Rope Climbs

2018 Crossfit Open begins February 21. Register NOW at https://games.crossfit.com

Place your Kettlebell Kitchen orders by midnight Wednesday Sunday delivery and Saturday for Wednesday delivery.

Push Press 5x
3-4 reps
Build to todays heavy

Helen

3 Rounds for time of:  
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups

1. Ali’s YOGA CLASS has moved to Tuesdays from 6:15 to 7:30 starting January 22nd.

2. Place your Kettlebell Kitchen orders by midnight Wednesday Sunday delivery and Saturday for Wednesday delivery.

Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
20 Deficit Push Ups 45’s/25’s
20/15 Calories of Assault Bike
20 Alternating Pistols
400 Meter RunRecord your time for each round!

1. Ali’s YOGA CLASS has moved to Tuesdays from 6:15 to 7:30 starting next week, January 22nd.

2. Remember Kettlebell Kitchen orders need to be placed Wednesday by midnight for Sunday delivery and Saturday for Wednesday delivery.

Every 4 minutes, for 24 minutes (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings…
**Examples:
-Mobility Goal: Hanging, Single-Arm Hanging, Skin the Cats
-Strength Goals: Ring Pull-Ups, Ring Rows, Dips
-Gymnastics Goals: Muscle-Up Transitions, Kipping Ring Dip Practice, Skin the Cats, L-Sits, L-Pull-Ups, Muscle-Up Swings

Three rounds for time of:
20 Pull-Ups
40 Russian Kettlebell Swings (53/36)

1. Don’t forget to place your Kettlebell Kitchen orders. It’s a great meal prep/delivery service to help with your nutrition goals! (Order Wednesday by midnight for Sunday delivery and Saturday for Wednesday delivery.

2.Don’t forget to get your 2019 Fitness goals up on the goals board!!!

“Get A Grip” For time:
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.