DESERT CROSSFIT

"Funkadelic Friday!"

5 Rounds:
1 Lap sprint (around building)
7 KB swings (35#/53#)
14 Ring dips
21 MB cleans

Dueling bear crawls?

"Ring around the deadlift."

Deadlift
1-1-1-1-1-1-1

7 Rounds:
5 Ring row (Get horizontal!)
7 Deadlift (135#/185#)
10 Wall ball (14#/20#)

"Yay Burpees!"

10-1 Ladder
Burpee pull ups
2 Curtis Ps

*1 Curtis P = 1 Squat clean + 1 racked lunge right leg + 1 racked lunge left leg + 1 shoulder to overhead.

Gettin' overhead.

"You gettin' a little nervous?"

Hang power snatch
5-5-5

AMRAP in 12 min:
5 Toes to bar
10 KB swings (35#/53#)
15 Squats

Brian and Rigo warming up for the WOD.

"No sandbaggin' today!"

Front squat
1-1-1-1-1-1-1

3 Rounds:
Run 400m
10 Clean and jerk

Pick a weight for the clean and jerks that you can move through quickly,  No.....not just the bar!

T.J. is lookin' like a pro.  So proud of you!

"Saturday Suck-fest."

25 Double unders / 125 Singles

Then.....

10-9-8-7-6-5-4-3-2-1:
Thrusters (65#/95)
KB swings (35#/53#)
Ring dips

Complete 25 double unders / 125 singles after every odd numbered round.

  CrossFit Barbie.
(Compliments of CrossFit by Overload)

"How hard could it be?"

Every 2 min for 20 min:
10 Box jumps
10 KB snatches (5 ea)
10 KB push press (5 ea)
10 KB swings

"All squatted out!"

4 Rounds:
10 Muscle snatch (65#/95#)
20 Pull ups
30 Sit ups
40 Double unders

Flying through the air.....with the greatest of ease!

"Squeaky clean!"

5 Rounds:
15 Hang squat cleans (95#/135#)
30 Push ups

Heavy sh%t!

"Pushing limits."

2 Front squats (95#/135#)
10 Push jerk (95#/135#)
Run 400m
4 Front squats
8 Push jerk
Run 400m
6 Front squats 
6 Push jerk
20 Burpees
8 Front squats
4 Push jerk
Run 400m
10 Front squats
2 Push jerk
Run 400m

Bar starts from ground.

Hell yeah!