400 M Run
50 situps
400 M Run
40 Front Squats
400 M Run
30 Kettlebells
400 M Run
20 Burpees
400 M Run
10 Tire Flips

Practice the clean and jerk…then we respected the hamstrings and did a squat tabata with the 10 second rest spent at the bottom of the squat. OUCH!!!

“Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats

21-15-9
Knees to Elbows
Deadlifts
Wallballs

Don and Kari working the push press
21-15-9
Box Jumps
Pullups
Push press

“Quincy”–for Rachel’s birthday
400 M Run
10 Tire Flips
20 Kettlebells
30 Walking Lunges
3 Rounds

150 Wallballs….that’s it!
On another note, we are seeing some great results in you as a result of the hard work you are all putting in everytime you are here. Nothing short of 100 percent counts and everyone here has been putting just that into their WOD’S. We challenge you all to keep up the good [...]

Bayan declares “victory” over Justin
400 m run
15 Body rows
15 Thrusters
3 rounds

“Tabata Something Else”
Pullups
Pushups
Situps
Squats
8 rounds of each 20 sec work/10 sec rest
Courtesy off CrossFit.com

Crazy 8’s
8 Squats
8 Pushups
8 Box Jumps