Check out last week's results!

#1
20min AMRAP
5 C2B Pull-ups
10 KB Swing 24/16k
15 Wall Ball 20/10lbs

AJ 272 Rx
JH 265 Rx
EK 263 Rx
DB 249 Rx
MK 199 Rx
------
AB 225
AL 180
AG 250
CL 240
JD 245
JG 180
JL 180
KM 280

#2
CrossFit Jackie
1000m Row
50 Thrusters 45lbs
30 Pull-ups

AJ 12.24 Rx
--------
AB 11.23
CL 8.28
DB 15.36
DB 15.35
JD 12.10
JG 14.33

#3
4 Rounds
15 Sumo High Pull 95/65lbs
15 Wall Ball 20/10lbs
30 Double Under's

AG 20.13
AL 15.10
JL 10.08 3 rounds

Thrust and Pull!

Last week we posted 2 really tough workouts; Jackie and the Volkswagen

10 Athletes completed the Jackie circuit, here are the results;

AB 11.43

AJ 16.40

AL 20.01

DB 16.27

EK 10.17

JD 15.23

JG 21.34

JMc 10.46

KM 14.38

YR 17.43

This week we will give you another opportunity to smash the Volkswagen;
21, 15, 9 reps of Bench Press and Pullups

or

5 rounds for time of;
10 Deadlifts (BW)
10 Push Ups
10 Box Jumps 24"

3, 2, 1, GO!

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Oh, By the way, How did your Jackie time compare to these kids?

Going Overhead!

Last week our athletes practiced their Overhead Squat skills and performed the CrossFit circuit Nancy;

5 rounds for time of

400m Run

15 Overhead Squats 95/65lbs

The Rx weight proved to be a challenge, but everyone did an amazing job!

AJ 16.27

DB 19.38

EK 14.55

ID 16.40

JG 17.05

KM 19.26

YR 19.47

How many days 'till Memorial Day Weekend?

How many workout's before you're hanging with your family and friends in those shorts and tank top?

It's time to dial in your training and nutrition efforts!

(ask me how!)

Workout 1; Jackie

1000m Row

50 Thrusters 45lbs

30 Pull Ups

Workout 2; Volkswagen

21-15-9

Bench Press (BW)

Pull Ups

3, 2, 1... Go!

Jackie Results;

AB 11.43

AJ 16.40

AL 20.01

DB 16.27

EK 10.17

JD 15.23

JG 21.34

JM 10.46

KM 14.34

YR 17.34