02.16.15 | Monster Mash

AMRAP 5 minutes of:
7 Thrusters 95/65
7 Pull-ups
AMRAP 5 minutes of:
5 Deadlifts 225/155
5 Handstand Push-ups
AMRAP 5 minutes of:
5 Power Cleans 115/75
25 Double-unders
AMRAP 5 minutes of:
10 Calorie Row
5 Burpees over rower, lateral
AMRAP 5 minutes of:
7 Box Jumps 24″/20″
7 Toes to Bar
*Rest 5 minutes between each

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02.09.15 | Monster Mash

For time:
21-15-9 reps of:
Deadlift 225/155
Thruster 95/65
2 Rounds for time:
5 Rope Climbs
100 Foot Handstand Walk
1 Minute L-sit
3 Rounds for time:
40 Air Squats
20 Hang Power Cleans 115/75
*Rest 10 minutes between workouts
The 21-15-9 is from CrossFit.com on June 20, 2012

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02.02.15 | Monster Mash

For time:
“Jackie”
1000m Row
50 Thrusters, 45 pounds
30 Pull-ups
For time:
30 Overhead Squats 135/95
10 Muscle-ups
30 Calorie Row
For time:
3000m Row
1.5 Mile Run
*Rest 10 Minutes Between Workouts

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01.26.15 | Monster Mash

For time:
42 Wallball Shots 20/14
21 Back Squats 155/105
30 Wallball Shots
15 Front Squats
18 Wallball Shots
9 Overhead Squats
3 Rounds:
10 Deadlifts 275/185
50 Double-unders
30-20-10 reps of:
Box jumps 24″/20″
Chest to bar Pull-ups
Shoulder to Overhead 115/75
*Rest 10 minutes between workouts

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01.19.15 | Monster Mash

For time:
5 Rope Climbs, 15 ft
15 Squat Snatch 155/105
5 Rope Climbs, 15 ft
3 Rounds for time:
50 ft Front Rack Walking Lunge 155/105
50 ft Handstand Walk
5 Rounds for time:
15 Wall Ball Shots 20/14
15 Power Cleans 95/65
*Rest 7 minutes between workouts
Note: The 3 Rounder is from Alex Nettey

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