Happy Anniversary Jason and Annetta!!

Fran:

21-15-9
Thrusters 95/65
Pull Ups

21-15-9
DEAD LIFTS
BIKE CALORIES

6x

5   ring dips
10 box jumps
15 kb swings

5x

10 pushups
10  SA OVH  Bottoms Up Kettle Bell box step up and over
100 m run

10min AMRAP

10 wallballs
Bear Crawl 20m
5 pullups

Someone has been playing around with the Schwinn bike again...

Friday Fun..

Grab your partner...

4x
7 HSPU
14 Box Jumps
21 cal bike

3      Pistols (each leg)
10-1 Pull ups
5      Lateral Jumps (over and back is 1)

500m row
21 push press


500m row
18 push press


500m row
15 push press

500m row
12 push press

5x

10 burpee box jump overs
15 sit ups

2009 CrossFit Games Event 5:

3x
30 wallballs
30 squat snatch

15min AMRAP

5   T2B
10 Ring Push ups
15 Sit Ups
200m run

10x

24 DU
12 Box Jumps
6   Burpees

4x

12 Front Squats
12 ring dips
400m run