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"Karen C."

3 Rounds for time of:

08 Handstand Push-ups
07 Pull-ups
28 Burpees
66 24in Box Jumps

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Rest Day!

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4 Rounds of:

Run 400m
50 Squats

Wear a Flak jacket

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Jeremy
21-15-9 rep rounds, for time of:
Overhead squats (95#/65#)
Burpees

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3 Rounds of:

800m Run
50 Sit ups
50 Kettlebell swings 54#

For time.

Rest Day!

Blue Belt Test

Steve and Paul's Blue Belt Test
Congratulations Guys!

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7 rounds of:

5 Pull ups
5 Burpees
5 Wall balls

For time.

Matt's first muscle up!

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20 mins of:

5 Burpee pull ups
10 Deadlifts 185#
20 Double unders

Post rounds to comments.

Rest Day

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21-15-9

Tire flip, jump in jump out
Ring push ups
KB swings 54#

For time

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CrossFit Total

Back squat 3 reps
Shoulder Press 3 reps
Deadlift 3 reps


Take the Best rep of each and add them together for you Total.

For time:
50 Box Jumps
45 Pull-ups
40 Thrusters 70#
35 Kettlebell Swings 54#
30 Push-ups
25 Double Unders
20 Front Squats 95#
15 Burpees
10 Turkish Get ups 36#
5 Muscle ups

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Rest Day

Dan visiting from CrossFit Phoenix

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Deadlift
5-5-5-5-5

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Push Press

3-3-3-3-3-3-3

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Lucy

For time:
400m Run
40 Burpees
400m Skip
40 Squat Cleans – 95 lbs
400m Broad Jump
40 Sumo Deadlift High Pulls – 95 lbs
400m Run
40 Dips

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Rest Day



Congratulations Tommy Espinoza. Grappling X: Outstanding Grappler, Kids Division

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1 Mile run

7 Rounds of:

5 Pull ups
10 Push ups
15 Squats

1 Mile run

For time.

Free Chik-Fil-A Party

"Fran"
21-15-9 reps for time of:
Thrusters 95lbs (Women 65lbs)
Pull-Ups

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25 Pull ups
50 Push Press (75lbs)
50 Push ups
50 Knees to elbows
50 Kettlebell Swings (50lbs)
50 Box Jumps
25 Pull ups

For time.


Congratulations Mike H. 2008 Western States Police and Fire Games Masters Shortboard Surfing Champion

rest

Rest Day

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"Prisoner of War"

Run 400 Meters
100 Thrusters (45lbs)
100 Push ups
Run 400 Meters
100 Pull ups
100 Sit ups
Run 400 Meters

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"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

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Run 400m
25 Burpees
Run 400m
15 Burpee pull ups
Run 400m
15 Burpees
Run 400m
25 Burpee pull ups

For time.

rest day

Happy 4th of July!!!

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21-15-9

Pull ups
KB swings (53/36#)
Wall ball (20/14#)

Post time to comments.

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10 rounds:

Row 100-200-300->1000
Pull ups 1-2-3->10
Burpees 10-9-8->1

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Fight Gone Bad

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.