Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dip

60 - 120's

Run 120 seconds
Walk 60 seconds
x5
Pyramid pull ups 5-4-3-and max

Rest Day

W: Heavy

Thruster 1-1-1-1-1-1-1 reps

Modified Murph

1/2 mile run
100 Pull ups
200 Push ups
100 Squats
1/2 mile run

MGW Day

35 lb Kettle-bell Swing x21
12 Pull Ups
400 Meter Run

4 rounds

Rest Day

WWW: Heavy

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

MG Day

2 Mile Warm Up Run

Followed by two rounds of:
400 Meter Sprints
25 Squats
35 Sit ups
10 Pull ups

Rest Day

5 Rounds for time:

Virtual shovel (60lbs): 30, 25, 20, 15, 15
Push ups: 30, 25, 20, 15, 15
Jump rope: 100
Pull ups: 10, 9, 8, 7, 6
400 meter run

Chelsey

5 Pull ups
10 Push ups
15 Squats

Every minute for 30 minutes

Hang power clean 1-1-1-1-1-1-1 reps

Rest Day

For time:

10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Run 10 K

Rest Day

Lucy

5 Pull ups
10 Burpees
400 Meter run
X5

G.M. Day

40 Sit ups
800 Meter run
40 Push ups
800 Meter run
40 Air squats
800 Meter run
40 Back extensions
800 Meter run

Cindy

5 Pull ups
10 Push ups
15 Squats

AMRAP 20 Min

Rest Day

Monthly CrossFit Challenge

This month units selected their best 8 to compete.  Lowest time wins.

• 25 box jumps
• 200m run
• 25 burpees
• 20 45lb Thrusters
• 200m run
• 25 pull-ups
• 2x 75m tire flips

Rest Day

5K for Time

Tabata This

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Fran

21-15-9 reps, for time

95lb Thruster

Pull-ups

Rest Day

Hermanater

5 Rounds for time:
10 pull-ups
10 Burpees
15 Air Squats
400m Run

Rest Day

Rest Day