Pull and Push!

This past week we focused on 'fine tuning' two of our basic movements; the Air Squat and the Shoulder Press. I noticed marked improvement when we slowed the movements down and corrected some common flaws. Your homework assignment is to continue working on these basics...

Awesome job on WOD #1!

10min AMRAP
5 Push Press 115/85lbs
20 Walking Lunge Steps

EK 9 rounds @ 115lbs
--------------------
AJ 10 rounds @ 75
AB 7.5 rounds @ 75
AL 8.5 rounds @ 45
DB 7 rounds @ 55
JG 10 rounds @ 75
JH 7.75 rounds @ 45
KM 7 rounds @ 45
MM 7.5 rounds @ 60
NM 5 rounds @ 35


Amazing job on WOD #2!

CrossFit Fran
21-15-9
Thruster 95/65lbs
Pull-ups

AJ 10.01 @ 65
DB 12.31 @ 45
JG 10.08 @ 65
KM 10.20 @ 45

This week we are working on 2 great circuits;

WOD #1

6 Rounds for Time;
15 Deadlift 135/95lbs
15 Push-ups

WOD #2

3 Rounds for Time;
21 Pull-ups
21 Burpee's

3, 2, 1... GO!