Karen

150 wall ball for time (12 lbs)
time:5:23 not only did I bet my last time by a lot 6:51 I only used a 10 lb med ball last time. Ya BUDDY!!

Lots O Double Unders

30 weighted lunges

12 med ball cleans

12 dips (1 ban ast.)

80 double unders

3 rounds for time

14:39

Fran- Personal PR today!

21-15-9
Thrusters
Pullups
Time: 6:24
Last time 6:54 cut off 30 seconds. Goal for next time I do Fran sub 6 minutes.

Also, lost a piece of skin from the middle of my left hand, it literally flew off of the bar. 

5 rounds

250m row
200m run
15 hang cleans (65 lbs)
15 wall ball (15 lbs)
5 rounds for time
21:02

Games Burpee Deadlift

5 deadlifts (185lbs)

10 burpees

5 rounds

5:20

I lost my stomach big time after this workout and felt like a train ran me over. 

Once I was feeling better I rowed 2000m.

Last but not least it is WAY to hot!

Cindy

Cindy

5 pull ups

10 push ups

15 squats

as many rounds as possible in 20 min

12 rounds +5 pull ups

Sit ups and Rows

Pictures of Santos and I Coaching and making sure that people's times got written down.

Had a great weekend hosting the Filthy Fifty Challenge and Level 10 Crossfit. Redding came down for the day and fun was had by all. Even Bentley. 

400m run
50 situps
50 renegade rows
400m run
35 sit ups
35 renegade rows
400m run
20 situps
20 renegade rows
time
12:46

Totally threw up just about everything in my stomach after this workout but it was well worth it!

SORE LEGS

20 o-head lunges (20lb db)
10 med ball cleans 15
24 mt. climbers
12 d ball slams
5 rds
9:59


deadlift
95X5
145X5
195X5
215X3
225X2

Nicole

400m run
max pullups
# of pull ups in 20 minutes
76 total

Worse then the last time I did this workout, oh well.

Food for the day

protein shake and pear breakfast

left over spaghetti squash with homemade spaghetti sauce for lunch

apple for snack

salad with fruit and chicken sausage for dinner

and let's not talk about dessert thanks to Dr. Nickel.

Lost my breathe

400m run

21 thrusters (20 lb db)

15 box jumps (18in)

9 push ups

19:50
3 rounds

It was supposed to be 4 rounds but at the beginning of round 3 I lost my breathe and could not catch it at all. So I took forever completing the last round and did not even bother to complete a 4th.

Food for the day
Protein shake and nectarine for breakfast
ground beef, salsa, carrots and pear for lunch
spaghetti squash with a homemade tomato sauce with beef and a pear for dinner.

Deadlift and Doubleunder

10 deadlifts (185 lbs)
50 doubleunders
3 rounds
6:33

This was a last chance games qualifier workout that sucked! I think that deadlifts are harder on my hands then pull ups, but I loved doing it!

Saturday team workout
200m run A B A B A
15 wallball (15 lbs) B A B A B
15 box jumps A B A B A
5 rds
Teammate A did movement 1, TB did movement 2 and keep going from there until the workout was over.
Time for Skylar and I 6:08

While teammate was doing the movement the other person did creative pushup ups
It was nice to be able to sprint today and then have a little rest before you had to run again!

Thruster Hell

400m run
15 db thrusters
25 situps
4 rounds for time
16:38

Hot, sweaty, sucky!
I had DB thrusters!!!
I would much rather do 65lb barbell thrusters then do 50lb db thrusters!

Thursday

This has been a weird week. Mon-Wed I was feeling like crap every evening. I think that it has a lot to do with all the crap food that I have eaten this week. Since we got back from San Diego over Memorial Day weekend it has been very hard to get back into the groove of things when it comes to my diet.

Thursday was the first day that I worked out this week.
5 lateral burpees
10 pull ups
15 push press (20 lbs)
200m row
Time: 12:37

Nancy

400m run

15 o-head squats (65 lbs)

5 rounds for time

20:xx

SUMO SUMO SUMO

25 Sumo Deadlift High Pulls (SDHP) 65 lbs

5 push ups

200m run

20 SDHP

10 push ups

200m run

15 SDHP

15 push ups

200m run

10 SDHP

20 push ups

200m run

5 SDHP

25 push ups

Time: 10:34

O-head squats

10x55

8x65

6x77

2x87

These really suck as my wrists really start to hurt when I get higher weights on the bar. 

Heidi

I added a video to a post from a couple of days ago with when we did hang cleans, wall ball and rowing. Check it out!

40 double unders
40 sit ups
40 o-head lunges (20 lbs)
40 double unders
40 o-head lunges
40 situps
40 double unders
time: 7:24

My hip was a little tight on the lunges and wasn't feeling go great but it is feeling a whole lot better then it did before. That is for sure!

Deadlift
185x3
195x3
205x3
210x3

Painful Squats

Pictures from our weekend in San Diego. Top Steph and I, second Katie the bride and I, 3rd Kimi, Angie, LA and I with LA's baby Aiden, Last Santos and I enjoying the beach!

Today's workout

10 pull ups
10 front squats (105 lbs)
10 burpees
3 rounds
time: 9:03

All I have to say is really really heavy.