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!

Run for Time

5K for time
(3.2 mile)

Get out and enjoy this beautiful weekend weather. Run or walk a 5k for time.

Jump, Squat, Press

AMRAP 15 minutes:

15 Jump Ropes
10 Push Press
5 Front Squat

Jerry - 9
Jerrica - 14
Shar - 12
Ju - 15
Jackie - 14
Beth - 14
Brice - 11 + 2 push press
Anna - 14 + 5 push press

Lift, Push, Jump

SWOD: Handstand Push Up practice

WOD:

21-15-9 with 400 m run between each set
Deadlift
Push-up (feet on box if possible)
1ft. vertical Jump.

Jerry - 15:02
Brice - 15:54
Jackie - 10:47
Abigail - 13:29
Steven - 14:02
Barbie - 15:56
Lori - 12:20
Shar - 14:55
Beth - 14:43
Joy - 14:37
Ju - 11:25
Jachin - 10:01

Squat and Jump

Since we blasted our shoulders and abs Thursday, and I will be jumping all day on Saturday for my volleyball tournament, I figured you would want to blast your legs and jump as well...SO-

5 Rounds for time
10 Squats
20 tuck jumps (arms bent at elbows, palms face down, jump up so the top of your legs touch your palms)

*Really focus on the squat technique: big chest, tight core, HIPS DRIVE BACK and DOWN, arms go up as you lower your self, WEIGHT ON YOUR HEELS, drive up through your heels.

*Tuck jumps should be fast

Post your times to the comments sections