Crystal
Warmup
3 Rounds
:30 Single Unders/Jumping Jacks
5 Jumping Air Squats
WOD
3 Sets of: AMRAP in 4:00 Minutes, Resting 2:00 Mins btw sets
30 Plate Hops/30 Double Unders
15 Air Squats/ Single arm DB thrusters (50lbs/35lbs)
Post scores to comments
Accessory Work
5:00 Min Pistol progression work
*Single leg squat from top of box to floor
*Single leg squat to box
*Single leg rig/assisted pistol (hanging onto rig/doorway for balance)
CrossFit Division 
Made today all about DU practise. Made myself get thru all the DUs before moving on.
Round 1
30 DU
15 thrusters 30#
30 DU
2 thrusters #30
Round 2
30
15
28
Round 3
30
15
30
5
Alternated 20lbs DB for 15 reps each arm
1- 1 round 49 reps
2- 1 round 59 reps (darn)
3- 2 rounds 18 reps
That was a quick and effective workout! Lost count of my reps, unfortunately.
30 singles + 15 wall balls
R1: 3 rounds + skips + 1 wb
R2: 3 rounds + skips
R3: 3 rounds
Did double unders and single arm thrusters. Working through the shoulder injury on the left arm, so kept it to 10lb kettlebell for the left arm and 20lb dumbbell for the right arm which seemed like equivalent effort. Alternated every 5 reps, switching the starting arm each time.
3 rounds + 14 reps
3 rounds + 30 reps
3 rounds + 13 reps
Dubs and single arm DB thrusters
Round 1-20lbs -4 rounds + 30 dubs
Round 2- 30lbs – 4 rounds + 30 dubs
Round 3 -50lbs- 4 rounds
Plate hops and Double 25# DB Thrusters.
R1 – 3 rounds + 30
R2 – 3 rounds + 29
R3 – 3 rounds + 36
C2 Challenge
12 rounds
Row: 1:45
Rest: 1:00
1:49.1 avg/500
I did yesterday’s workout in 13:30
Subbed burpees for hand release pushups (from the knees, shoulder is almost there!) did the DB deadlifts and DB squats , 15 lb dumbbells
Good quick one today. Workin them legs!
I did plate hops and single-arm thrusters 14kg. Lost a bit of steam each round; still gotta work on that consistency 😛
Round 1: 3 sets 12 reps
Round 2: 3 sets even
Round 3: 2 sets 40 reps
Lateral hops for all rounds/sets.
Set 1: 3 rounds. did thrusters with 15 lbs for the first 2 rounds, then switched to air squats on the third round.
Set 2: 3 rounds with air squats
Set 3: 4 rounds with air squats( woohoo)
Round 1 : 3 rounds
Round 2: 2 rounds + 15 DU
Round 3: 2 rounds + 30 DU 4 thrusters
35lb thrusters