AMRAP in 15 minutes

5 squat cleans

7 push press

9 burpees

4 Rounds for Time

20 walking lunges
20 push press
20 abmat sit-ups
200 meter run

Push Press
7 x 1

then

3 Rounds for time

10 burpees
20 pull-ups
30 KB swings 53/35

21-15-9

push press 135/95
ring dips/dips/push-ups (1 of 3)
burpees
50 jump rope singles (each round)

3 generations of Crossfitters! Pretty freaking sweet! Grandmother, Mother and Daughter!

3 Rounds for Time

10 wall balls 20m/10w

10 push press 95m/65w

10 pull-ups

100 jump rope singles

5 Rounds
10 Burpees
200M Run
10 Push Press (135/95)

Bench Press
3x3

James 185-205-225

Alex 135-155-175

Winnie 75-85-105

Mike 185-235-255

Jason 185-235-215

Dianne 55-55-55

Brett 135-155-155

Patti 55-65-65

Lynn 55-65-75

Brandon 275-300-325

Patty 55-55-55

Stephanie 55-55-55

Judy 55-55-55

John 95-95-95

Janeen 95-95-95

Then...

15 Minute Test

AMRAP

20 walking lunges
20 abmat sit-ups
5 push press 95m/65w

James 7 Rounds + 20L (rx'd)

Alex 7 Rounds + 20L + 10S (65lb)

Winnie 3 Rounds (5 min)(45lb)

Chris 2 Rounds (5 min)(65lb)

Richard 5 Rounds (10 min)(45lb)

Jason 9 Rounds + 20L (rx'd)

Mike 9 Rounds + 20L + 4S (rx'd)

Dave 6 Rounds (rx'd)

Wu 10 Rounds (55lb)

Brett 10 Rounds + 20L + 15S (65lb)

Patti 5 Rounds + 20L

Lynn 9 Rounds + 20L + 20S + 1PP (45lb)

Dianne 6 Rounds

Brandon 11 Rounds + 6L

Patty 5 Rounds + 20L + 17S

Stephanie 5 Rounds + 20L

Judy 5 Rounds + 20L

Janeen 10 Rounds + 20L + 9S

John 8 Rounds + 20L + 3S

4 Rounds


200M Run
25 Squats
20 Push Press (75/45)
15 Box Jumps (highest box you can do)


Patty 8:38 (10-10-10)(8lb DB)(No Run)
Mike 14:33
Vali 14:33
Chris 14:33
Patty 14:02 (20-10-10)(8lb DB)
Janeen 14:33
Regina 19:06 (250M Row-20-10-10)(8lb DB)
Stephanie 12:47 (20-10-10)(8lb DB)
Judy 12:54 (250M Row-20-10-10)(10lb Bar)
Brandon 13:44
Alex 18:50 (45lb Bar)

First Day!

A big welcome to May and Vali!  Vali has been coming a few weeks now and has been very committed.  She even signed up for a Level 1 Cert in April!  Today is May's first day and she's already kicking some major booty.  Welcome to our community.

May and Vali after their workout.

May doing her jumping pull-ups.

Push-Press

5 Sets

5 Reps

or

3 rounds for time

40 sit-ups

20 jumping pull-ups

20 kettlebell swings 53m/35w

200 meter run