January 23 Workout

Range of Motion:

AMRAP 15min
20 double under
15 KB swings
5 burpee

Rehab mod:

10 goblet squats
7 v-ups
7 back extensions

Score: 440

Banded dead lifts: 5x 165, 185, 205

January 21 Workout

4x500M Row:

4 rounds for time
500M  Row
2 min rest

Time is less the 6 min of rest

Time: 7:20.2 Rx

January 18 Workout

Getting Down to Business:

5 min amrap:
burpee over the box jumps 24/20 (feet allowed to touch boxtop)
5 min amrap:
2 db manmakers 35/25
10 abmat situps
5 min amrap:
5 pullups
20 double-unders
2 min rest btwn rounds
score is total reps for all 3 amraps

mods: lunges rather than press in manmakers, ring rows, singles

Score: 223

Back squat: 5-3-1 4x215# to finish

January 16 Workout

Up for the Down Stroke:

4 rounds for time:

500m row
15 K2E
400m run
15 ring push ups

Time: 25:19

Modified - situps for K2E

Deadlifts: 5-3-1 - 6x280# last

January 4 Workout

CrossFit Disco:

10-9-8-7-6-5-4-3-2-1

Power Cleans
Pullups

For time: 11:00

Did 65# cleans, ring rows (shoulder rehab still)