WOD 12.09

Mi 12.09 Strength: “Lynne” Five rounds for total reps of: Max Reps Bodyweight Bench Press Max Reps Pullups Scale as needed CrossFit Workout 21-15-9 Dumbbell Snatch 22,5/15 Burpee Over Dumbbell Time Cap: 10 Minutes

WOD 11.09

Di 11.09. Warm-Up 150 Double Unders / 3 Min of Double Under Attempts Three rounds of: 3 Wall Walks 5 Strict Toes-to-Bar 10 Burpees Strength Overhead Find 3 RM CrossFit Workout Five 3 minute rounds of: 20/15 Cal AirBike 12 Handstand Pushups AMRAP Dumbbell Box…

WOD 10.09

Mo 10.09. In teams of two complete the following for time: 100 Dumbbell Snatches 22,5/15 80 Wallballs 400m Run 80 Burpees 60 Wallballs 400m Run 60 Chest-to-Bar Pullups 40 Wallballs 400m Run 40 Handstand Pushups 20 Wallballs Time Cap:35 Minutes Note: One person working at…

WOD 07.09.

Fr 07.09 Endurance Test 1 Mile Run Time Trial CrossFit Workout “Baby Kalsu” 40 Thrusters 35/25 30 Thrusters 40/30 20 Thrusters 45/35 10 Thrusters 50/40 Every minute on the minute complete 5 burpees. Time Cap: 20 Minutes Note: Scale as needed.