“Fran”

21 – 15 – 9 reps and rounds for time of:
Thrusters at 95 / 65 lbs
Pull-ups

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Congratulations to Dustin on his first Muscle-up!!

Complete as many rounds as possible in 20 min of:

10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift at 185 / 115 lbs
Kettlebell swing at 70 / 55 lbs

Descend down the ladder from 10 to 1. If you finish before the 20 min is up, start back at 10 on down again.

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Congratulations to Duke on his first Muscle-up!!!

Complete three rounds for time of:
20 Back squat at 165 / 115 lbs
10 Muscle-ups
800 Meter run

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Rest Day

Gym closed.

Yes CrossFit is for everyone, even if your pregnant like Alayna and Anna!!!

Complete two rounds for time:
20 Power clean at 155 / 105 lbs
100 Double-unders

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Melissa Prejean!

“Cindy”

Complete as many rounds as possible in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats

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OR

“Manion”

Complete seven rounds for time of:
Run 400 meters
29 Back squat at 135 / 95 lbs

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First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

For time:
800 Meter run
Then three rounds of:
10 Burpees
15 Pull-ups
20 Wall-balls
Then:
800 Meter run

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Congratulations to Bobby on his first Muscle-up!

Make up day

Choose a WOD you may have recently missed.

OR

“Goat Day”


“Goats” are weaknesses or movements that give you trouble. Next to training with Intensity, there is no faster way to improve your overall fitness (GPP) than fixing chinks in your armour. For this WOD pick One to Three ”Goats” and the coaches will create a WOD for you. Most Goat WODs will be in the form of an AMRAP 15 min. For example if you struggle with Handstand Push-ups and Double-unders, your workout may be: AMRAP 15 min of: 4 Handstand Push-ups, 12 Double-unders.

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Wall-balls

Snatch 1-1-1-1-1-1-1 reps.

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“Cindy”

Complete as many rounds as possible in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats

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