1-13-18

HydraFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 minutes of: Strict pull ups, 4 reps 135-lb./95-lb.* push presses, 12 reps 50 double-unders

1-12-18

HydraFit – CrossFit Strength Front Squat (5-5-3-3-3-1-1-1-1-1 reps) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run

1-11-18

HydraFit – CrossFit Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes

1-10-18

HydraFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 10 handstand push-ups to 6-in. deficit 40 Double Unders 30 single-legged squats, alternating

1-9-18

HydraFit – CrossFit Metcon Yeti (Time) For time: 25 pull-ups 10 muscle-ups 1.5-mile run 10 muscle-ups 25 pull-upsMark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service …

1-8-18

HydraFit – CrossFit Metcon Metcon (Time) For time: 42 sit-ups 115-lb./75-lb.* squat clean thrusters, 21 reps 30 sit-ups 115-lb./75-lb.* squat clean thrusters, 15 reps 18 sit-ups 115-lb./75-lb.* squat clean thrusters, 9 reps

1-6-18

HydraFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) As many rounds as possible in 20 minutes: Alternate complete rounds with a partner of 10 right arm KB push press 10 left arm KB push press 20 KB goblet squats Men use 55lb kettlebell Women use 35lb kettlebell

1-5-18

HydraFit – CrossFit Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.

1-4-18

HydraFit – CrossFit Strength Behind The Neck Jerk (1-1-1-1-1-1-1) Strength Push Jerk (10-8-6-4-2)

1-3-18

HydraFit – CrossFit Gymnastics Toes-To-Bar (Max Reps) Ring Dips (Max Reps) Metcon Broad Jumps (Max Distance) 1-Mile Run (Time)