MK pulls 300+

Great Job last week!
Several of you saw an amazing improvement in your HSPU skills...
Are you practicing them at home?
Check out the link at the bottom of the page...

#1
'DeJuana'
3 Rounds for Time
500m Row
30 KB Swings 16/12k
10 Stair Run

AB 16.45
AL 19.02
AJ 13.59
DB 16.03
EK 14.20
JD 17.26
JG 15.37
JH 17.26
KM 17.27
MM 14.11
NL 15.32
YJ 12.58

#2
4 Rounds for Time
50 Standing Jump 18" OH
40 Air Squat
30 Ab Mat Sit-ups
20 Push-ups
10 Pull-ups

AL 28.38
AJ 27.00
DB 33.04
JD 19.48 3x
JG 21.27
KM 28.48 3x
YJ 18.09 3x

This week;
#1
Buy in; 3 x 3 Wall Climb

CrossFit Cindy
20min AMRAP
5 Pull-up
10 Push-up
15 Air Squat

#2
Buy in; Max rep Pull-up's w/25lb DB

Chipper;
5 Two to One Wall Ball
10 'Taters'
15 Knee's to Elbows
20 OH Squat
15 Knee's to Elbows
10 'Taters'
5 Two to One Wall Ball

1 RM Deadlift

Check out this video on proper HSPU form...

Intensity = Results

Great job by everyone last week!

#1
15 min AMRAP
250m Row
25 Push-ups

AB 5 rounds
AJ 5 rounds + Row + 8 PU
AL 5 rounds
DB 5 rounds + Row
DB 5 rounds + Row
EK 5 rounds + Row + 10 PU
JD 4 rounds + Row
JG 5 rounds
KM 4 rounds
MK 5 rounds + Row
YJ 5 rounds + Row

#2
4 Rounds for Time;
10 Pull-ups
20 Wall Ball 10/20lbs
30 DB Row 30/20lbs
40 Ab Mat Sit-ups

AB 20.53
AJ 18.33
AL 29.05
DB 26.35
JD 21.56
JG 24.26
MK 26.37
MM 22.22
YJ 19.02

This Week's WOD's;

#1
Buy-in; HSPU 3 x 8

'DeJuana'
3 Rounds for Time
500m Row
30 KB Swings 16/12k
10 Stair Run

#2
Buy-in; OHP 3 x 5

4 Rounds for Time
50 Standing Jump 18" OH
40 Air Squat
30 Ab Mat Sit-ups
20 Push-ups
10 Pull-ups

Shameless self-promotion...

Check out the video clip here...

Great start to the New Year by everyone!
We completed two really challenging WOD's...
How did you do?

#1
3 Rounds for Time;
400m Run
30 Overhead Squats 75/45lbs
21 Pull-ups

AB 14.18
AJ 18.14
AL 31.05
DB 24.35
EK 16.34
JD 17.21
JG 21.50
KM 20.56
MK 22.39
YJ 11.44

#2
CrossFit Fran
21-15-9 rep's
Thrusters 95/65lbs
Pull-ups

AJ 10.08
AL 12.03
JD 7.57
JG 10.19
YJ 7.25

This week;

#1
15 min AMRAP
250m Row
25 Push-ups

#2
The CrossFit Total
1 rm Back Squat
1 rm Deadlift
1 rm OHP

3, 2, 1... GO!

First WOD's of 2011!
Jan 3 - 8

#1
3 Rounds for Time;
50 Ab Mat Sit-ups
20 DB Press 15/10% of BW

AB 10.08
AJ 9.15
AL 10.14
DB 13.10
EK 9.27
JD 12.04
JG 9.24
KM 13.37

#2
1/2 CrossFit Murph
1/2 Mile Run
50 Pull-ups
100 Push-ups
150 Air Squat
1/2 Mile Run

AJ 24.03
AL 24.13
DB 25.52
DB 30.41
ED 30.30
JD 31.31
JG 21.50
KM 32.41
YJ 26.06

Awesome job by everyone!

Get ready for this weeks WOD's

#1
3 Rounds for Time;
400m Run
30 Overhead Squats 75/45lbs
21 Pull-ups

#2
CrossFit Fran
21-15-9 rep's
Thrusters 95/65lbs
Pull-ups

3, 2, 1... GO!