Max Rope Climbs in 2 Minutes

WOD

5 Rounds

30 Double Unders

10 Snatches (75/55)

Endurance WOD

Row: 5:00 on 2:30 off, 6:00 on 3:00 off, 7 Min on. Keep pace within 2-3 on each interval.

Make Ups

AI Stretching

WOD

5 Rounds

- 5 Clean and Jerks (155/115)

- 30 Meter Overhead Weighted Walk

Max Rope Climbs in 2 Minutes

WOD

5 Rounds for Time

30 Double Unders

10 Snatches (75/55)

Back Squat

1x4 65%, 1x4 75% 1x4 85% 1x4 85%

WOD

"Michael"

3 Rounds for Time

-800 Meter Run

-50 Sit Ups

-50 Back Extensions

Love This!

WOD

On the minute for 10:00 minutes, complete the following work + 6 burpees.

1 Deadlift, 95# (65#)
1 Deadlift, 115# (75#)
1 Deadlift, 135# (95#)
1 Deadlift, 165# (115#)
1 Deadlift, 185# (125#)

1 Deadlift, 205# (135#)
1 Deadlift, 225# (155#)
1 Deadlift, 245# (165#)
1 Deadlift, 265# (180#)
1 Deadlift, 285# (195#)

1 Deadlift, 305# (210#)
1 Deadlift, 325# (220#)
1 Deadlift, 345# (235#)
1 Deadlift, 365# (250#)
1 Deadlift, 385# (265#)

***Start the ladder at either 95#/65# (if 1RM <400#/200#) or 205#/135# (if 1RM > 400#/200#).  Deadlift + 6 burpees must be completed in each minute before moving up.

9am, 10am & 11am

For time:
25 Slam Balls
Run 400 meters, 20#/14# medicine ball
30 Weighted Lunges
Run 400 meters, 20#/14 medicine ball
30 Wall Balls
Run 400 meters, 20#/14# medicine ball
30 Weighted Lunges
Run 400 meters, 20#/14# medicine ball
25 Slam Balls

Beyond Relentless

“I have a secret: I won’t go gently into the good night.

I will fight. I will struggle. I will scratch and crawl my way to that PR. I will keep going when I think I can’t. I will succeed even when it seems failure is the only option. I will count me in when others count me out.

Who are you to think you can defeat me? Who are you to underestimate me? Have you ever lived in my head? Breathed my air? Felt my soul? No. And if you did, you would be smart enough to be scared. Very scared.

Go ahead and underestimate me. I like it better that way. I will simply keep working until there is nothing between me and … victory.”                                                                                                                                     – An essay from CrossFit Lisbeth, thank you.

12 Minutes to find Max Clean & Jerk

WOD

1 Round for time:

30 Box Jumps

20 Deadlifts (225/155)

20 Toes to Bar

20 Lateral Burpees

30 V Ups

20 Power Cleans (135/95)

30 Alternating Pistols

20 Burpee Box Jumps

We are so proud of Aimee for her hard work and dedication to her health.  She is doing so well and setting a great example for her boys!!

Endurance WOD

5000 Meter Row for Time

Make Ups

AI Stretching

"50 Burpees!"