Sprint, Deadlift, Thrusters - #2

Warm-up x2
pushups x10
squats x10
lunges w/ hands over head x10 total
superman x5  (up and down 5 times)

Skill work -
Handstand hold for time
L-Sit Lesson #1

4 rounds for time:
500 m run
21 deadlifts (45#/25#)
15 thrusters (45#/25#)
______________________________
                 Old times   /   New time
Steven - 26:47 / 21:54 (PR)
Barbie - 33:06 / 30: 13 (PR)
Jerry - 27:45 / 27:22 (PR)
Lilia - 25:11
Jackie - 21:45 / 22:39 (PR - weight)
Matt W. - 28:59 / 24:20 (PR)
Britney - 29:09 - Firs CrossFit WOD

EVERYONE CRUSHED THEIR OLD TIMES AND WEIGHTS!
CROSSFIT WORKS, PERIOD!

Paddy Day Chipper

warm up: x 2
pass throughs x 10
pushups x 10
squats x 10
superman x10 second hold
perfect stretch x 2/leg

WOD:
200m run
15 thrusters
200m run
15 box jumps
200 m run
15 kb swings
200 m run
15 situps
200m run
15 pull up/renegade rows 15/-arm
200m run
15 second handstand hold
200m run
15 burpees
200m run
_____________________
Steven - 17:19
Barbie - 20:02
Matt W - 16:21
Jodi - 17:06
Matt S. - 14:13
Lilia - 18:46
Jerry - 19:30
Petal - 23:38
Ju - 18:08
Lori - 15:16