It's All in the Hips!

I'm a bit slow in posting, but it's been a busy week for me; a full training schedule, my own workouts and studying for a CrossFit Certification being held this weekend.

Last week we did a modified version of the CrossFit Eva workout;

3 rounds for time;
800m Run
30 KB Swings 24/16k
30 Pull-ups

"ID" taking a break after "Eva"

Here are the results;
AB 27.00
DB 30.51
EK 22.22
JD 27.37
JG 37.12
JH 28.08
ID 30.33
KM 25.08
MM 34.47
YR 27.09

This week we worked on 2 amazing circuits;

CrossFit Jerry
1 mile Run
2,000m Row
1 mile Run

and...

5 rounds for time;
500m Row
25 KB Swings 16/12k
25 Wall Ball 10lbs

3, 2, 1... GO!

We Love the Nasty Girls; Fran and Cindy

Last week we worked on two of the CrossFit benchmark workout; Fran and Cindy

Everyone did an amazing job, and we saw several PR's posted...

CrossFit Fran
21, 15, 9 rep's of
Thrusters 95/65lbs
Pull-ups

EK 13.34
--------
AB 9.21
AJ 14.45
AL 17.58
DB 18.00
JG 16.32

CrossFit Cindy
As many rounds as possible in 15 min of;
5 Pull-ups
10 Push-ups
15 Squats

AJ 9 rounds
DB 8 rounds
EK 11 rounds
JG 9 rounds
JH 7 rounds

AJ powers thru his Deadlifts!

We have two great workouts in store for you this week; 'lil Eva and Karen

CrossFit 'lil Eva;
3 rounds for time of
800m Run
30 KB Swings 24k/16k
30 Pull-ups

CrossFit Karen;
150 Wall Balls

3, 2, 1 GO!

Cleaning-up!

Great Job by everyone who participated in last week's Workout!
If you missed it, here's what we did;

5 Rounds for time of
10 Pull-ups
10 Cleans 95/55lbs
10 DB OH Press 35/20lbs

And here are the results;

AB 20.01
AJ 22.40
AL 24.12
DB 22.58
JG 15.34
EK 12.25
JH 30.55
KM 9.47
MM 17.00
YRJ 12.55

Really important, Please read!

Consumer Reports - Unsafe Protein Shakes

For this week's workouts we're revisiting 2 of our favorite Girls
CrossFit Fran

21, 15, 9 reps of

Thruster 95/65lbs

Pull-ups

And.... CrossFit Cindy

As many rounds as possible in 15 minutes of

5 Pull-ups

10 Push-ups

15 Air Squats

3, 2, 1... GO!