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December 31, 2017

"Team Eva"

5 rounds for time:

Run 800 meters

30 American KB swings 32/24 kg

30 pullups

Run together, share reps of KB swings and Pull-ups between partners 

December 30, 2017

Conditioning

“COE”
10 rounds for time:
10 Thruster 40/25 kg
10 Ring push-ups 

December 30, 2017

Conditioning

“Danny”
AMRAP 20 min:
30 box jumps 24″/20”
20 push press 50/30kg
30 pull-ups 

December 30, 2017

Strength

CrossFit total
Back squat, 1 rep max
Strict shoulder Press, 1 rep max
Deadlift, 1 rep max 

December 24, 2017

Conditioning

"12 Days of Xmas"

For Time:

1 Sumo Deadlift High Pull @35/25kg

2 Thrusters @35/25kg

3 Push Press @35/25kg

4 Power Cleans @35/25kg

5 Power Snatches @35/25kg

6 Kettlebell Swings @24/16kg

7 Pull-ups

8 Knees-to-Elbows

9 Box Jumps @24″/20″

10 Double Unders

11 Burpees 

12 Ove...

December 22, 2017

Conditioning

"Barbara"

5 Rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

- 3-minute rest after each round -

December 21, 2017

Skill

KB Snatch

Conditioning

For time:

5-6-7-8-9-10

Handstand Push-ups

20-24-28-32-36-40

KB Swings

December 20, 2017

Skill

ADV: 

For Time:

20 Alternating Pistol

25 Cal Row

20 Alternating Pistol

BEG/INT: Pistol, Progression Skill Work

Conditioning

3 Rounds for time:

21 Front Squat @60/40kg 

15 Chest To Bar

December 19, 2017

Weightlifting

4x3 Deadlift 

Conditioning

AMRAP 15:00

30 Double unders

15 Hang Power Clean @50/30kg

15 Push-ups

December 18, 2017

Conditioning

In teams of 2:

21-18-15-12-9-6-3 reps for time of:

Row Calories

Burpees

Both partners have to complete each round before moving to the next

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December 5, 2018