“DM Intervals”

4 Rounds of:

1 Minute work:30 Seconds rest

Max reps Front Squat (135/95)
Max double unders
Max reps Power Clean (135/95)
Max reps v-ups
Max reps lateral jump Burpees (over Bar)

Score is total reps

Big Trouble In Little Haiti….

“Bull”

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

SCORES

Nutrition Challenge Starts Today!!!! Do it.

Squat 5-3-1+ (75/85/95% of Training max)

3 rounds for time

100′ walking overhead lunge (45/25)
20 box jump burpees
30 double unders

SCORES

The nutrition challenge is coming! Are you in?

“SWF”
5 rounds for time of:
20 Wall Ball Shots
10 Kettlebell swings, 70 pounds
20 Box jumps, 24/20″
10 Toes to bar
20 Double unders

22 minute time limit, scale as needed.

SCORES

In 20 minutes work up to Squat clean max

Rest as needed

25 Thigh slap push-ups
50 Double-unders
20 Thigh slap Push-ups
60 Double-unders
15 Thigh slap push-ups
70 Double unders
10 minute cap

SCORES

Press 5-3-1 (75-85-95%)

Rest as needed

10 minute AMRAP
50 Thrusters (95/63)
100 double-unders
10 Muscle-ups

THERE IS NO SCALE FOR DOUBLE UNDERS – suck it up.

SCORES

5 rounds for time of:
35 double unders
Run 200 meters

12 minute time limit

SCORES

11am Crossfit WOD

20 minute AMRAP
500 meter run
50 double unders

Five rounds for time of:

305 Workout at 9am, WODs at 11am and 12pm