Lung, Push, Jump

5 Rounds For Time/ Scaled = 3 rounds

10 Lunges
(keeping front knee behind the toe and weight on the heel of the front foot - back knee just touches the ground)
15 Push-ups (Chest to ground)
20 Lateral Jumps (Lay a broom/ or a shoe box / or 2 pillows on the ground and jump from side to side - not front to back but left to right or right to left)

Have fun with this one. Everyone is doing a fantastic job working hard and getting strong. I am proud of all of you!

Run, Sit, Fly

3 Rounds For Time
400 m run
50 sit-ups/25
50 supermans/25

Steven - 11:40
Barbie - 14:34
Jerry - 13:47
Bricelyn - 15:13
Shar - 13:11
Beth - 17:08
Jackie - 10:08
Matt - 10:55

Sumo Burpees

50 sit-ups
Sumo-Deadlift High Pull (SDHP) - 2-4-6-8-10-12-14-16-18-20
Burpees - 20-18-16-14-12-10-8-6-4-2
50 sit-ups

Scaled:
25 sit-ups
Sumo-Deadlift High Pull (SDHP) -1-3-5-7-9-11-13-15
Burpees - 15-13-11-9-7-5-3-1
25 sit-ups
____________________
Barbie - 17:08 (scaled)
Steven - 12:50 (scaled)
Jerry - 18:11 (Scaled)
Bricelyn - 17:33 (Scaled)
Jachin - 18:20
Matt - 20:55 (Scaled)
Shelley - 7:57 (1st timer modified) - Welcome
Ian - 8:10 (1st timer modified) - Welcome
Ju - 26:22
Jaqueline - 26:48
Ana - 27:00
Joy - 14:40 (Scaled)
Jerrica - 10:18

Weekend experience

Hey everyone...here was my Saturday Workout
400 m swim
8 mile stationary bike ride
2 mile run

50:20 was my time

I beat all of my times that I wanted to and finished without being exhausted. When I competed in these 5 years ago while training sport specific...i.e. swimming, running and biking, I was slower and more tired at the end. Now with only Crossfit Training I was faster, needed almost no recovery time and was able to play 8 games of sand volleyball the next day.

Lastly, I finished 13 out of 33...so the top 1/3rd/.

CrossFit works!