Level One5 Sets3 Reps of Barbell Complex:1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *AHAP10 GHD Sit Ups8/5 Ring Push Ups5 Strict Pull Ups5 Drop Bpx Jumps 24″/20″15 Calories on Assault BikePost load. Level TwoBack Squat Build to Heavy Double +Box Jump *AHAPPost load and height. Old School5 Rounds350m Row25 Sit…

Level One5 Rounds3 Back Squats 205#/145#200m Run+5 Rounds14 Alternating DB Snatches 35#/25#7 Pull Ups14 DB Overhead Walking Lunges7 Squat ThrustsPost time. Level Two21 – 15 – 9Power Snatches 75#/55#X2 Double Unders– Rest 2 minutes –3 Rounds20/15 Calories on Assault Bike10 Hang Power Clean and Jerks 115#/75#10 CTB Pull Ups– Rest 2 minutes –800m RunPost time…

Happy Valentine’s Day!!!!! Choose One: #14 Rounds400m Run20 DB Step Ups 35#/25# @ 20″/16″100 ft. Sled Push 205#/175#50 Double Unders10 Toes to Bar5 Burpees Over DB’sPost time. #23 Rounds200m Farmer’s Walk 2@53#/35#200m Sandbag Run 70#/50#20 Sandbag Back Squats10 Pull Ups10 BurpeesPost time. #3Front Squats 5,5,5,5,5 *AHAP+Push Press 3,3,3,3,3 *AHAPPost loads.

Level One8 Rounds250m Row200m Run+3 Rounds12 DB Squat Clean Thrusters 35#/25#12 Pull Ups6 Box Jumps 20″6 Angel’s PressPost time. Level TwoComplete the following in any order or any rep scheme.50 GHD Sit Ups50 KB Swings 70#/53#15 Muscle Ups15 Burpees800m Run150 ft. Handstand Walks200m Farmer’s Walk 2@50#/35# (DB’s)30 DB Front SquatsPost time. Old School3 Mile Runor5k…

Level One“CrossFit Total”3 attempts at max load for 3 lifts.DeadliftBack SquatPressPost load for each and total. Level Two5 SetsMax Reps of Body Weight Bench Press followed by Max Reps of Strict Pull UpsRest as needed between sets.Post body weight and total reps for each. Old School21 – 18 – 15 – 12 – 9 –…

Level One5 Rounds200m Run30 Double Unders12 Deadlifts 115#/75#9 Hang Power Cleans6 Jerks3 Burpees Over BarPost time. Level Two4 Sets20 Calories on Assault Bike10 Thrusters 95#/65#5 Burpee Box Jump Overs 24″/20″– Rest 1 minute –+3 Rounds200m Run5 Hang Power Snatches10 Alternating Overhead Lunge Steps15 GHD Sit UpsPost time minus 3 minutes for first part and time…

Level One5 Sets3 Tempo Back Squats *AHAP 33038/5 Plyo Push Ups3 Weighted Pull Ups *AHAP10 GHD Hip Extensions1:00 Ring Plank Holds15 Calories on Assault BikePost loads. Level TwoSquat Clean *AHAP+Push Jerk 3,3,3,3,3 *AHAPPost loads. Old School5 Rounds30 Sit Ups25 Squats20 Alternating Lunges Steps15 Push Ups10 Pull Ups5 BurpeesPost time.

Level One5 Rounds200m Run8 Bench Press 135#/95#6 Pull Ups20 Russian KB Swings 53#/35#30 Double Unders15 Goblet SquatsPost time. Level Two15 – 20 – 25Calories on Assault BikeGHD Sit Ups50 – 50 – 50 Double UndersSquats10 – 12 – 14Bar Muscle UpsHand Release Push Ups* 200m Run after every round.Post time. Old School1000m Row30 Wall Ball…

Choose One: #15 Rounds200m Run12 DB Hang Squat Cleans 35#/25#12 DB Push Jerks100 ft. Sled Push 205#/175#12 GHD Sit Ups6 BurpeesPost time. #23 Rounds750m Row15 Deadlifts 135#/95#15 Hand Release Push Ups20 Step Ups 20″30 Sit UpsPost time. #3Back Squat 5,5,5,5,5 *AHAP+Strict Press 3,3,3,3,3 *AHAPPost loads.

Level One30 – 40 – 30Double UndersSit Ups20 – 25 – 30Calories on RowerOverhead Walking Lunges 35#/25#1 – 2 – 1Rope Climbs 15′200m Run20 – 15 – 20Plate Clean and PressSquat ThrustsPost time. Level Two2 Rounds1000m Row30 Toes thru Rings800m Run100 ft. Handstand Walk800m Ski ErgPost time. Old School3 Rounds1000m Row30 Thrusters 45#/35#20 Jumping Pull…