Jeff
Without Equipment– 3 Sets- AMRAP 5:00 Minutes
20 Alternating Chair Step Ups
20 Alternating Leg V-Ups
10 Cossack Squats
-Rest 1:00 b/t sets-
With Equipment 3 Sets- AMRAP 5:00 Minutes
20 Dumbbell Box Step Ups (50#/35#)
20 Alternating Leg V-Ups
10 Alternating Dumbbell Devils Press (50#/35#) Movement Demo: https://www.youtube.com/watch?v=toyJQhrVSBo
-Rest 1:00 b/t sets-
Check out Coach Seth talking about today’s workout.
https://youtu.be/CJjqaTcCsB0
CrossFit Division 
Was that your birthday WOD Dave?
Today’s Garage WOD:
Part 1
Every 90 seconds for 15 Minutes (10 rounds)
3 Squat Cleans
Part 2
5 Founds for Time of:
Assault Bike, 20 Calories
Burpee Box Jumps, 15 reps
50 lb DB push press, 10 reps
Part 1 – 155-205
Part 2 – 17:55
Jess v Travis in the noon zoom
I finished 4 rounds + 14 step-ups with the 35lb db.
It was quite the contest!
4 rounds + 41 reps (14kg kettlebell)
Definitely didn’t get as much done in a 5min segment as I expected, but good wod
Today did the Support Your Box workout 3
50 dumbbell deadlifts 20 lbs ea
50 sit-ups
50 step ups
50 single arm thrusters 10 lbs ( I need a weight between that and 20 lb, on the list to purchase when the pandemic is over)
Time was 9:45
Rd #1: 1 Rd + 49 reps
Rd #2: 1 Rd + 48 reps
Rd #3: 2 Rds
Doing SA Devil Press with a 35lb KB proved difficult. But got’er done!
*insert motivational quote here* ~ Gandhi
…devil press… More like devil’s Burpee.
Wicked burn. My legs resent all of you.
Simple, yet Elegant!