Jan 9th

January 10, 2019

Jan 8th

January 8, 2019

jan 7th

January 7, 2019

Saturday

December 29, 2018

friday

December 28, 2018

THURSDAY

December 26, 2018

WEDNESDAY

December 26, 2018

Friday

December 14, 2018

Thursday

December 14, 2018

Wednesday

December 14, 2018

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20 min amrap

6 toes to bar

9 pushups

12 box jumps

rx+

20 min amrap

6 muscle ups

9 ring dips on mu rings

12 box jumps

Cynthia

June 12, 2015

15.5?

March 23, 2015

4 min armap

400 m run

25 wall balls

amrap of pullups rx+ c2b rx++ Muscle ups

1 min rest to record reps

8 min amrap

800 m run

25 wall balls

amrap of pullups/c...

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October 27, 2015

1/5

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C-Walk

January 5, 2018

Back Squat (15 mins)

3 sets of 10 at a challenging weight with TEMPO!

4 SECONDS DOWN

3 SECONDS UP

COMPLETE 1 set every 3 mins

WOD

15 min armap

60 wall balls 20/14. 30/20

50 alt. lunges. back racked (scale to box step ups with DB's)

40 front squats

30 alt. lunges front racked

20 Overhead Squats (scale to bar light enough you can complete a full squat)

10 alt lunges Overhead

IF!!! you complete the 10 lunges workout becomes an AMRAP of MAX CALS ON ROWER with time remaining

THE ENTIRE WORKOUT IS DONE WITH 1 BARBELL

rx 95/65. rx+ 135/95

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CrossFit BLUR

takin the jiggle outcha wiggle since 2011

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