12/07/15 - Fran

• WARMUP
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• 2  rounds not for time
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• 10 DL
• 10 pocket hang power cleans
• 10 front squats
• 10 good mornings
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• *performed with an empty bar*
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• A. EMOM 10. Perform 2 hang power clean increasing in weight to find 2RM
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• B. Fran
• 21-15-9
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• Thrusters (95/65)
• Pullups
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• rest 5 minutes
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• C.
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• 21-15-9
• Wall Balls
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• 7-5-3
• Muscle Ups / modified C2B Pullups

12/05/15 - Barbells For Boobs fundaraiser

• We'll have an in house comp/home challenge for bootcamp and crossfit to raise money but I was also going to order these awesome cobranded LiveSore, TrainingPit, Barbells for Boobs shirts.
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• https://fundraise.barbellsforboobs.org/fundraise?fcid=545441 
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• to donate
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• 
  
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• Barbells For Boobs Fundaraiser
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• Men will do Isabel (135/scaled 95)
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• Women will do Grace (95/ scaled 65)
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• immediately after finishing do one of the following
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• 1k row OR
• 800 M run OR
• 1 mile bike

12/04/15

• A. Band Sprints 40M (3x per athlete) First run go at 80%
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• B. 6 rounds
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• 10 KB American Swings (70/53)
• 20 double unders / singles / BC will do jumping jacks
• 10 Floor Press (135/75)

12/03/15

• A. Shoulder Press 5-3-3-1-1
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• B. 1 min max effort, 1 min break. rotate movements, repeat for 4 rounds
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• Box Jumps (24"/20")
• rest 1 min
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• alternating DB snatches (55/35)
• rest 1 min
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• rower calories
• rest 1 min

12/02/15

• WARMUP
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• 3 rounds
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• 7 air squats
• 5 strict toes to bar
• 100 M run
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• A. Back Squat 3-3-3-3-3
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• B. skill work - rope climb
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• C. AMRAP 8 min
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• 1,2,3,4,5...Toes To Bar
• 7 *UNBROKEN* Wall Balls (20/14)
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• rest 2 min
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• D. AMRAP 8
• 1 Rope Climb / 3 modified or 3 strict pullups
• 7 UNBROKEN Wall Balls