Yuri Metcon (AMRAP – Rounds and Reps) 20 min AMRAPRx:50 DU25 Push Press 95/6515 SDHP 95/65 Scaled:50×2 SU25 Push Press 75/5515 SDHP 75/55

Smitty Back Squat (10-8-6-4-2) Metcon (Time) 21,15,9Rx:OH KB Lunges 53/35Box Jump 24/20 Scaled:OH KB Lunges 35/18Box Jump 20/20

Lemon Metcon (Time) 10,8,6,4,2Rx:Strict Pull-upsClean/Jerk 155/105*10 Burpees Over the Bar after each round Scaled:Pull-upsClean/Jerk 115/80*10 Burpees Over the Bar after each round

Grunt Bench Press (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 10 min EMOMRx:5 BW Deadlifts5 BW Front Squats20 Over the Bar Hops Scaled:5 Deadlifts 135/955 Front Squats 135/9520 Over the Bar Hops

Lazarus Metcon (Time) Rx:Buy In: 10 Ring MUThen, 5 RFT:10 HSPU10 KBS 70/5310 T2B Scaled:Buy In: 10 Pull-upsThen, 5 RFT:10 HSPU on Box10 KBS 53/3510 Knees to Hips

Partner WOD Metcon (Time) For Time:75 Box Jumps 24/2075 Jumping Pull-ups75 Kettlebell swings 35/1875 Walking Lunges75 Knees to Elbows75 Push Press 45/3575 Back Extensions75 Wall Ball Shots 20/1475 Burpees75 Double Unders

Trick Hang Power Clean (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 5 min AMRAPRx:15 KBS 70/5315 Sit-ups 1 min rest, then 5 min AMRAPRx:15 Goblet Squats 70/5315 Push-ups Scaled:53/35 *Score=combined AMRAPs

Cobalt 800m Run (Time) Max Effort 800m Run Metcon (AMRAP – Rounds and Reps) 10 min AMRAPRx:20 KBS 53/3560 DU Scaled:20 KBS 35/2660 SU x 2

DT November starts our month of rowing. Don’t forget to go to http://www.crossfitchelsea.com/rowvember-2015/ to record your meters. Lets have the most meters recorded in Birmingham! Back Squat (20 reps) Start at 60% of 1RM Back Squat. We will perform this strength once a week for 6 weeks. Increase 5% every week. DT (Time) 5 Rounds […]

Mary Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Scaled:5 Handstand Push-ups on Box10 Pistols on Box15 Banded Pull-ups