"Kelly"

5 rds for time of:
400m run
30 box jumps
30 wall balls

front squats 1-1-1-1-1-1

amrap in 10 min of:
10 ring rows
15 squats
Shae: 65,85,105,115,135,145,155,165,175(F)    12 rds
Me:  65,85,105,115,135,145,155,165,175   11 rds  + 1 squat
First time with bar in rack position since surgery, felt pretty good.

"love the one you're with"

AMRAP in 20 min

20 lunges
20 sit-ups passing ball
run together with kb down and back in box

deadlifts  I did one handed 205 or 215 lbs
500m row  1:30

10-1
knees to elbows, Shae and i used GHD due to shoulders
push-ups, me one handed on box
squat with wt, me 1pood
walk with wt overhead, me 25 lb kb
walks were also 10-1
me just under 29 min

paleo benchmark

For time:
1000m row
50 sit-ups
50 KB swings
30 wall balls
30 box jumps
20 hang power cleans
20 push press
10 burpees
Shae and I actually were able to work-out today.
Due to shoulder still recovering my cleans, PP, etc. were one handed.
Me;  21:38

AMRAP in 10 min:
10 push-ups
20 lunges

a couple min rest then:

AMRAP 12 min:
10 wallballs
15 ball slams
20 sit-ups

deadlifts  5-5-5-5-5

max reps kettlebell swings in 5 min

AMRAP in 15 min of:
20 ball slams
20 sit-ups
10 burpees

AMRAP in 12 min of:
5 push press
20 jump overs

back squat 5-5-5-5-5

row or run
400m  x 5

10-1
thrusters
burpees

skill: rope climbs

"Cindy"

7 rds for time:
50 jumpropes ( dubs count as 5)
15 kettlebell swings

AMRAP in 30 min of:
20 slam balls
20 sit-ups
20 box jumps

"Grace"

30 reps for time clean and jerk/ ground to overhead

FGB-ish

push press
burpee
sandbag ground to overhead
row
tire flip
tire hit

7 rds for time:
10 wall balls
20 ball slams

Lunge with weight  5-5-5-5-5

max reps in 4 min of:
kettlebell swings
sit-ups
2 min rest in between

Dips ring/bar  5-5-5-5-5

AMRAP in 15 min of:
10 push-ups
10 tuck jumps

overhead squat 5-5-5-5-5
for time:
10-1 of
overhead squat
pull-up/ ring row
run the box x2

Deadlifts 1-1-1-1-1

5 rds for time
5 deadlifts
10 box jumps

4 rds for time;
10 push-ups
20 ball slams
30 sit-ups
40 lunges

2 min of each X 2
row for cal
broad jump
jump rope
ring row

back squat 3-3-3-3-3

AMRAP in 10 min

10 thrusters
10 burpees

"Jack"

AMRAP 20 min

10 push press
10 kb swings
10 box jumps

AMRAP 12 min
15 sit-ups
15 ball slams
jumpover suicides with ball

1/2 Murph

run/row 800m   or 250 jumprope
50 pull-ups/ ring rows
100 push-ups
150 squats

800m run/ row/ or 250 jumprope

jerk  3-3-3-3-3

"Grace"
30 ground to overhead/ clean and jerk for time

deadlift 3-3-3-3-3
12 min?
5 deadlifts aprox 60% of above wt
10 jumpovers

strict press  3-3-3-3-3

"Take baby with you"
AMRAP 30 min
45 kb swings
30 goblet squats
15 sit-ups
run to fence
all with kettlebell

4 rds
DB 15 squat cleans
run to stop sign

" Christy's birthday!"
1 min on, 30 sec off
2 rds
burpees
sandbags, ground to overhead
wall ball
box jumps
sit-ups
ball slams
tire flips

bench press 5-5-5-5-5

5 rds
1 min KB swing, 1 min rest
if you do not get 30 reps, 5 burpees during rest min.

"The Twelve Gifts of Christmas"

12 pull-ups
11 burpees
10 Sit ups
9 Kettlebell swings
8 push-ups
7 Box Jumps
6 Deadlift
5 Hang Clean
4 push press
3 double unders
2 dips
1 Run

21-15-9
thrusters
burpees

Deadlifts
1-1-1-1-1-1-1

AMRAP in 7 min:
7 kb swings
7 push-ups
Extra:
3 rds
5 pull-ups
10 box jumps
20 burpees

10-1
pull-up
kettlebell swing
run to fence with wt.

for time:
1000m row
80 sit-ups
60 push press
40 walking lunge
20 burpees

5 rds of:
12 deadlifts
9 hang power cleans
6 push jerks

500m row
AMRAP in 10 min:
5 push-ups
10 squats
1000m row

Shae's birthday

buy-in 70 sit-ups
AMRAP in 12 min
13 box jumps
40 ball slams

buy-out 19 sit-ups

20,30,40,50
sit-ups
jumping ball slams

at  the ZOO

AMRAP 10 min

10 sdhp
10 push press
10 lunges with the bar

at the ZOO
from CrossFit East

kb swings
goblet squats
jump ropes

50-10-100
40-10-200
30-10-300
20-10-400
10-10-500

AMRAP in 15 min:
10 box jumps
15 sit-ups
20 ball slams

at the ZOO

10-1
deadlifts
hang power clean
front squat
push press
Me:  95 lbs  19:28?
Shae: 75 lbs   23: ?

3 min work, 2 min rest
box jumps
rows
ground to overhead

1 min fun, 10 sec transition  3 rds
push press
box jumps
burpees
power cleans
rows
rest

'Cindy"

AMRAP in 20 min:
5 pull-ups
10 push-ups
15 squats