Michelle is excited about getting some Double Unders!!

Wednesday-

Dead Lift- quick 3RM

+

5 Rounds

40 Double Unders

30 Box Jumps

20 KBS

Thursday

A1. Front Squat @ 32X0; 5 x 3; rest 90 sec

A2. Pull Ups; amrap x 5; rest 90 sec

B. 100 Sit Ups as fast as possible

More PR's

Reagan does away with the band!

Grayson does RING Hand stand push ups!!
Mike gets 285# Over Head Squat!!!

Strength-

A1. HSPU- 5 x 3; rest 10 sec

A2. Pull Ups- 5 x 3; rest 2 min

B1. Ring Dips- 3 x 5; rest 10 sec

B2. Ring Row- 3 x amrap; rest 90 sec

+

3 sets; rest 90 sec

15 burpees

Run 400m

Strength-

Max Over Head Squat- once you fail on that continue with finding your max Jerk (shoulder to over head)

Metcon-

3 rounds

30 games style push ups

bear crawl 15 ft

21 over head squats

bear crawl back

Clark almost to the top!

Strength

Rope Climbs

Metcon

5 sets; rest 2 min b/w each

10 pull ups

15 sit ups

20 burpees

Luke adding some weight to the pull ups!

A1. Pull Ups- 5 x 3; rest 10 sec

A2. Ring Dips- 5 x 5; rest 2 min

+

Farmers walk 100m

Run 400m

Farmers walk 100m

Recent PR's!

Moe gets her first Pull Up!!

Mitchell gets Double Unders!!

Tyler with a 56" Box Jump!!

Dead Lift and Pistol Skill Work

7 min amrap

7 Dead Lift @ 315/205

Run 20m

14 Pistols

21 Double Unders

Run back 20m

3-2-1 Helen!

Run 1200m

63 KB Swings

36 Pull Ups

Run 800m

42 KB Swings

24 Pull Ups

Run 400m

21 KB Swings

12 Pull Ups

Graves got his first Muscle Up! Congratulations!!

Strength-

Front Squat @ 32X0; 5 x 3; rest 90 sec

+

3 min amrap; rest 2 min x 4

10 Front Squat

10 Lateral hops over bar

10 clap push ups

Sectionals WOD 4

15 min amrap

5 HSPU

7 Snatch, 95/55

10 Box Jump, 20"

New member "Cap" knocking out some over head squat!

Ring Dips- 5 x 5

+

"annie"

50-40-30-20-10

Double Unders

Sit Ups

Great job to everyone at the Work Shop this weekend!

Strength

Over Head Squat @ 32X0; 5 sets of 3

Metcon

21-15-9

Over Head Squat, 95/65#

Pull Ups

Run 400m after each round!!

Getting after the 4th of July WOD!!

Strength-

A1. Front Squat @ 32X0; 5 sets of 3; rest 10 sec

A2. Strict Pull Ups; 5 sets of 3; rest 90 sec

B1. DB Lunges; 5/leg x 3; rest 10 sec

B2. Ring Rows; amrap x 3; rest 90 sec

C. Knees to elbow; 3 x 15

Paleo Challenge starts today

Going with an Aerobic style benchmark wod for this challenge!

For time:

30 Box Jumps

Run 400m

30 Push Ups

Run 400m

30 Box Jumps

Run 400m

30 Push Ups

Run 400m

My vision for the future of CrossFit 27:17!

"FRAN"!!!

21-15-9

Thrusters

Pull Ups

Dead Lift- 5 x 3

5 rounds

5 ring push ups

15 jumping pull ups

30 lunges

Clark swinging the 2 pood around!

Strength

A1. Press- 5 x 3; rest 10 sec

A2. Pull Ups- 5 x 3; rest the rest of 2 minutes

+

10-9-8-7-6-5-4-3-2-1

KBSwings

Sit Ups

+

Run 400m, 75 Double Unders, Run 400m