Last week's Results....

CrossFit Hero "Jack"

20min AMRAP
10 Push Press 115/85lbs
10 KB Swing 24/16k
10 Box Jump 24"/20

AB 9 rounds 75/16/20
AJ 7 rounds 75/24/24
AL 9 rounds 45/16/Step-up
DB 7 rounds 55/16/20
JG 8 rounds 75/20/24
JH 7 rounds 45/16/20
KM 7 rounds 45/16/20

WOD #2
For Time;
50 Back Squat
25 Pull-ups
40 Back Squat
20 Pull-ups
30 Back Squat
15 Pull-ups
20 Back Squat
10 Pull-ups
10 Back Squat
5 Pull-ups

AJ 26.51

AL 26.40
EK 16.55
KM 17.48

This Week's WOD's;

CrossFit Hero "Ryan"
5 Rounds for Time;

21 Pull-ups
21 Burpee's


CrossFit "Karen"
150 Wall Ball to 10' target (ouch!)

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!