Mystery WOD

Raise your hand if you thought that was a tough workout...

9/20 - 24 WOD;

3 Rounds for Time
500m Row
20 Box Jump 24"
20 Wall Ball 20/10lbs

AB 21.41
AL 17.19
ED 19.36
EK 14.51
JD 19.40
JG 18.42
JH 17.59
KM 18.50
NM 19.26

This week's WOD's are;

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

CrossFit Fran

21-15-9 rep's
Thruster 95/65lbs
Pull-ups

Check out this "Fran" video...

Trainers Workout

Keith and I at the CrossFit Level II Coaches Prep Course 9/18 - 19

Monday

5 Rounds of
Deadlift x 3
Max # of Handstand Push-ups

315/7, 335/8, 335/8, 335/4, 335/5

Tuesday

"Dirty Dozen"
25 Walking Lunge steps
20 Pull-ups
50 Box Jump 20"
20 Double unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings 32k
30 Sit-ups
20 Hang squat cleans, 35lb DB's
25 Back Extensions
30 Wall Balls 20lbs

20.37

Wednesday

Back Squat
3-3-3-3-3-3-3

225 x 7
Shoulder injury, Not my proudest moment

Hip Extension, Baby!

How did you feel about your results from last week's WOD?
Please post to comments...

3 Rounds for Time;

20 Wall Ball 20/10lbs
20 KB Swings 24/16k
20 Burpee's

AB 21.41 20k
AJ 11.55 16k
EK 16.50 20k
JG 16.07 20k
JH 17.48 16k
KM 16.42 16k
NM 26.55 12k
YJ 13.05 16k

Welcome to NM and congratulations on her first CrossFit WOD!

This week's WOD's are...... ?

Trainers Workout

Post "Helton" - Paul and Eddie

Monday

"The Seven's"
Seven rounds for Time of
7 Push-ups
7 Front Squats 135lbs
7 Toe to Bar
7 Deadlift 245lbs
7 Burpees
30.12

Tuesday

CrossFit Hero "Helton"
3 Rounds for Time of
800m Run
30 Front Squats 110lbs
30 Burpee's
34.16

Wednesday

Rest Day

Thursday

CrossFit "Kelly"
5 Rounds for Time of
400m Run
30 Box Jump 24"
30 Wall Ball 20lbs
31.00