Friday Sept 20, 2019


Ana

Part 1. Every 1:30 for 14:00 Minuets (10 Rounds) 
Snatch Complex- Build up to 70-80%
1 Power Snatch
2 Squat Snatch
2 Overhead Squats
Part 2. 3 Rounds for time
50 Wallballs 20lbs/14lbs
15 Power Snatch #115/#85
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Box Brief:
Sunday September 22, 2019- “FIGHT GONE BAD” Charity event for CAMP FACES https://www.campfaces.org
 To secure your spot, email amanda@crossfitdivision.com

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Thursday Sept 19, 2019


Kalli

Part 1. AMRAP in 15:00 Minutes
15 Toes-Bar/GHD Situps
5-8 Strict Ring Dips/Deficit Pushups
5-8 Strict Pullups
Part 2. OT3:00 Minutes for 15:00 Minutes (5 Rounds)
20/16 Calorie Row
7 Sandbag Cleans #150/#100
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Box Brief:
Sunday September 22, 2019- “FIGHT GONE BAD” Charity event for CAMP FACES https://www.campfaces.org
 To secure your spot, email amanda@crossfitdivision.com

Wednesday Sept 18, 2019


Paul

Part 1. Every 1:30 for 12:00 Minutes (8 Rounds)
“Big Willy Complex” Build up to 70-80%
1 Power Clean
2 Front Squats
1 Split Jerk
Part 2. Assault Bike, OTM for 14:00 Minutes
Odd Minutes: MAX effort Bike
Even Minutes: Rest
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Box Brief:
Sunday September 22, 2019- “FIGHT GONE BAD” Charity event for CAMP FACES https://www.campfaces.org
 To secure your spot, email amanda@crossfitdivision.com

Tuesday Sept 17, 2019


Blair

3 Rounds of
100ft DB Walking Lunge 50lbs/35lbs
400m run
Time Cap 12:00 Minutes
-rest 5:00 minutes-

3 Rounds of 
400m run
21 Kettlebell Swings 24kg/16kg
12 Pullups
Time Cap 12:00 Minutes 

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Box Brief:
Sunday September 22, 2019- “FIGHT GONE BAD” Charity event for CAMP FACES https://www.campfaces.org
 To secure your spot, email amanda@crossfitdivision.com

Monday Sept 16, 2019


Adam

Part 1. OTM for 10:00 Minutes 
Odd Minutes: 3 Deadlifts (85%-90%)
Even Minutes: 5-8 Strict Handstand Pushups/DB Strict Press
Part 2. 21-15-9-15-21 Reps of
Deadlifts #225/#155
Handstand Pushups/ DB Push Press 
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Box Brief:
Sunday September 22, 2019- “FIGHT GONE BAD” Charity event for CAMP FACES https://www.campfaces.org
 To secure your spot, email amanda@crossfitdivision.com