Partner Metcon: 200 M Run – together 20 Burpee Box Jumps (30/24) – Split 200 M Run 20 Front Squats (155/105) 200 M Run 20 Bar Muscle Ups or 40 C2B 200 M Run 20 Power Cleans (155/105) 200 M Run *Split all reps and 1 person works at a time excluding the running*

Tomorrow Saturday the 23rd, our Knappsdottir team will be competing at CrossFit Eminence in Thornton. We will post heat times on Facebook. Good luck ladies! Warm Up:  5 Mins Medball Hot Potato Mobility: 6 Mins Roll Triceps 90 sec/side Roll Lat 90 sec/side Barbell Technique & Complex Review: 1 Full Set (3 Reps) of the

Marie, Cass and Annie are a team of Knappsdottirs competing in the Girls Gone Rx competition at Elitches this Saturday!! Girls Gone Rx raises money for the organization called Bright Pink (@bebrightpink) benefitting research and early detection. As a part of the Knappsdottirs competition, they get a score for how much money is raised by

Happy Birthday Greg! Warm Up: 10 Min Greg’s Favorite Games 😉 5 Min Pizza Delivery 5 Min Cone Reaction Technique: 5 Mins Hang Power Cleans Metcon: 20 Min Greg Opper’s 53rd Birthday Workout – DOB 9/20/64 9 Rounds For Time or 20 Mins: 7 Hang Power Cleans (64/53) yes those are real weights. 7 TTB 6 HSPU

Warm Up: 5 Min Limit 2 Rounds 20 M Bear Crawl 5/leg lunges 10 TTB Midline: 8 Mins Rotating 1/2 Tabata (20/10) Hollow HoldPlank Hold – Go to harder variations if needed Flutter Kicks Russian Twists (25/15) Mobility: 12 Mins 2 Min / leg of each Hamstring Roll on box w/ lax ball Quad Roll

DO NOT RETREAT, DO NOT GO GENTLE… You Must Bring The Pain!  Warm Up:  5 Mins 2 Rounds 7 Thrusters unloaded bar 7 Hollow Body Swings 7 Push Ups 7 Cleans Mobility & Set Up: 8 Mins Shoulder and Chest Metcon:  “Performance Test” 400 M Run Fran 75/55 400 M Run MB Elizabeth 20/14 400 M Run