5x3 Back Squat

Metcon:

Row 500m

50 squats

40 sit ups

30 push ups

20 pull ups

5x5 Full ROM Hand Stand Push ups on parallet's

7x2 Split Jerk

Metcon:

10 rounds

3 weighted pull ups

5 dead hang PU's

7 kipping PU's

Strength:

Dead Lift 5x3

MetCon:

4 Rounds of

Run 200m

10 Hang Power Cleans, 155lbs

15 Ring Dips

5x3 Shoulder Press

3 min max rep pull ups

rest 6 min

3 min max rep HSPU's

rest 6 min

3 min row for max Cal

21-18-15-12-9-6-3

Front Squats, 185lbs

Sit ups

Strength

5x3 Dead Lift

5x3 Over head squats

post loads to comments

3x5 Dead Lift

Fran

21-15-9 

Thrusters

Pull ups

post time, and scaled or Rx'd to comments

Split Jerk 3-3-2-2-2-1-1-1

then short metcon

Annie

50-40-30-20-10

Double Unders

Sit-Ups

3 rounds

10 pull ups

10 front squats, 165lbs

10 burpees

How strong are CrossFitters?

CrossFit Total

Back Squat 1 rep max

Shoulder Press 1 rep max

Dead Lift 1 rep max

Go hard or go home...

Running Seminar pics

Wally's hands getting used to the kipping pull ups!

Don't really know where to start...

2 rounds of:

Right arm barbell push-press 12 reps

Left arm deadlift 12 reps

Run 800m

Left arm push-press 12 reps

Right arm deadlift 12 reps

Run 800m 

Here goes nothin...

20 min AMRAP... again...

Complete as many rounds as possible in 20 minutes of:

400m run

max rep Pull ups

20 min AMRAP

Complete as many rounds as possible in 20 minutes of:

95lb Thrusters, 5 reps

95lb Hang Powerclean, 7 reps

95lb Sumo Dead Lift High Pull, 10 reps

Rest!

How's everyone doing on they're nutrition?  Staying away from the gluten?

Squats

Front Squat

3-3-3-3-3

Handstand Helen

3 Rounds

400m Run

21 KBell Swings

12 Hand Stand Push ups

10 Rounds

3 Weighted Pull ups, 45lbs

5 Dead hang Pull ups

7 Kipping Pull ups

CFE

10 x 200m run

rest 5x time it took to run

(ex. if it takes 40 seconds to run rest 3:20)

Chest and Tri's!

20 min AMRAP

5 Hand Stand Push Ups

10 Bench Press, 135lbs

15 Push Press, 95lbs

20 Dips

50-35-20

Wall Ball

Pull Ups

Hang Power Snatch

1-1-1-1-1-1-1-1-1-1

Rest Day!  Rest is extremely important, this is when our body builds and gets better.  Enjoy the day take some rest outside just enjoying God's creation!

Run!!

5K!

Won't be doing this one, I think the half marathon was enough running for me for a week or so!

The first "On Ramp" group after their first workout! Great job guys keep up the good work!

Walking lunge, 100ft

21 Pull ups

21 Sit ups

Walking lunge, 100ft

18 Pull ups

18 Sit ups

Walking lunge, 100ft

15 Pull ups

15 Sit ups

Walking lunge, 100ft

12 Pull ups

12 Sit ups

Walking lunge, 100ft

9 Pull ups

9 Sit ups

Walking lunge, 100ft

6 Pull ups

6 Sit ups

20 min AMRAP

15 Hang Clean, 115lbs

12 Ring Dips

21 Sit ups

Squat Heavy!

Back Squat

1-1-1-1-1

On Ramp:

10->1

Dead Lift

Push Press

5 Rounds

21 Thrusters, 75lbs

21 Double Unders

Erin

5 rounds

Dumb bell split clean, 15 reps

21 pull ups

5x5 OverHead Squats