Happy Halloween!

Happy Halloween from my 'lil Stinker

Congratulations to everyone who completed last week's Workout; Jump, Push, Pull

AMRAP in 15 min
10 Box Jump
10 Wall Ball
10 Dead Lift BW

The results (in rounds)
AM 7
JD 7
KM 6
JR 4

This week's workout is; CrossFit Christine
3 Rounds for Time:
Row 500m
12 Dead Lift BW
21 Box Jumps

Check out this Video of the workout...

Row, Swing, Run

Cooling off after the Workout!

This week's workout has been nicknamed 'DeJuana' after one of our favorite Trainers!

3 Rounds for Time;

Row 500m
30 KB Swings 16k/12k
10 Stair Run

And the results.....

AM 14.07
JD 15.46
AJ 16.07
AB 16.26
DB 18.00
JR 18.15
JH 18.18
KM 18.47

To Helen Back

Great job by everyone who completed the Helen workout last week!

3 Rounds for Time;
400m Run
21 KB Swings 24k/16k
12 Pull Ups

Here are the results;

KL 11.43
---------
AJ 10.40
TE 10.47
KM 13.34
AM 13.58
JH 14.02
JD 15.11
AB 15.31

This week's workout is;

3 Rounds for Time;

500m Row
30 KB Swings 16k/12k
10 Stair Run

Most of you have done this workout at least once before, if you don't know your PR ask me...

Do Your Very Best...

We've all gotten stronger over the past 4 weeks by focusing
on the strategy of "3 sets of 5" So, What's Next?

It's time to do your very best with your newly developed strength!

This weeks' workouts;

1.)Squat x5x3 + OHP x5x3

2.)Dead lift x5x3 + Bench press x5x3

+

CrossFit WOD - Helen

3 Rounds for time

400m Run

21 KB Swings 24k/16k

12 Pull Ups

3,2,1 GO!