3 rounds
400m run
20 BJ
20 TTb
40 walking lunges w/lb

3 rounds
400m row
30 calf raises
20 KTE
40 walking lunges w/lb

I wonder if these would be any good
https://www.amazon.com/PULL-CROSSFIT-GLOVES-Protectors-Comfortable/dp/B01JW56JXA/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1475097224&sr=1-1-spons&keywords=pull+up+crossfit+gloves&psc=1

Each wo is 10 min long if you finish before the 10 min marker than you rest
(1)
0-10 min
1000m row
20 over the rower birpees
50 Tricep kick backs

(2)
Run 400m
25 snatches
Run 400m
25 back squats

(3)
100 DU
30 TTB
25 presses

Really good kettle bell video.
https://www.youtube.com/watch?v=HXVrtSMbQxI

Row 200m
20- 45 lb thrusters
Row 200m
15- 50lb thrusters
Row 200m
10- 55lb thrusters
Row 200m
10- 55lb thrusters
Row 200m
5- 60 lb thrusters

Hope you are having a great weekend!
Mon, Wed, Fri 8:20
Weekend TBD

5 rounds
run/row 400m
15 bk squat
50 jump rope
15 TTB

5 rounds for time of:
3 rope climbs
Run 400 meters
Use a 15-ft. rope, and each round perform one of the 3 climbs without assistance from your legs.

Happy birthday LA!!
46 Cal Row
4 rope
46 burpee pull ups
6 rope
46 plank w/dumbells
46 dumbbell snatches
46 sit ups w/weight

Partner Fight Gone Bad
3 rounds
1 min each move
WB
Sumo
BJ
PP
Row
1 min Rest

You do each move with your partner and after each round you add up your total reps. At the end you add up all three rounds to see who is the winner!

This week schedule
Mon 8:45
Wed 8:20- LA bday workout!!
Fri 8:20
Weekend

Hi girls!!
This weeks schedule is
Mon- 8:20, Wed 8:45, Fri 8:20
Saturday

Buy in- 50 goblet squats with your KB

25-15-10-5-10-15-25
Burpees
WB
KB
Cal Row

Buy out- 50 mason twists

30 min cap

Barbara- scaled
5 rounds
10 push ups
20 pull ups
40 squats
50 sit ups
rest 3 min

It is suppose to be-
Barbara
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest between each of 5 rounds

Girls, please remember to log your workout times and weight. Tracking your workouts and progress will help you determine what weight you have done in the past and help you figure out what to do in the future. Tracking workouts will help you determine whether or not you are improving.  Sometimes you don’t realize just how far you have come in your fitness progress, until you look back and see where you were.  Seeing progress is motivation to keep going!

If we are repeating a wo from the past then you can do a search up in the left hand corner for one of the moves from the wo. I probably wouldn't search 400m run :) something more uncommon like 20 BJ. It may find a couple different wo but I bet you will find the one you are looking for.

Thank you girls- it really helps me so then I can write your times and weight for repeat workouts on the white board and help you get stronger!

30 min AMRAP
5 press
20 ghd or leg raises on bar
5 BJ
20 Cal row
Farmer carry down driveway and back

Hi girls! I hope everyone had an awesome weekend!
Ill see you Wed and Friday 8:20 (unless someone needs another time)
Saturday