27 June

Name: BW Legs!
Description: 50 Burpees, 100 Mountain Climbers, 200 Squats
For Time. Complete all reps of each exercise before moving to the next
Result: 13:08
Note: Wellton AZ park - 105 degrees F

26 June

Name: Run, s & p
Description: 800 meter run, 40 sit-ups, 25 push-ups
4 rounds for time
Result: 23:34
Note:

24 June

Name: Death by 10 Meters
Description: 10 meter shuttle run - add one shuttle each minute on the minute
As many rounds as possible, with continous running clock
Result: 15 rounds
Note:

23 June

Name: BW L,D, JS
Description: Walking lunge, Tricep dip, Jump Squat
50-40-30-20-10 rep rounds for time
Result: 21:39
Note:

22 June

Name: 5 mins
Description: Run, Flutter Kicks, Air Squats, Push-ups
AMRAP 5 mins each exercise
Result: 146, 194, 80 reps
Note:

20 June

Name: Annie
Description: Double-unders, Sit-ups
50-40-30-20-10 rep rounds for time
Result: 10:47
Note: Picked by Erika. Great choice!

19 June

Name: Run
Description: Run 4 miles
For Time.
Result: 28:00
Note: Random run around town of Winslow AZ. 108 degrees  F. 5000 feet above  sea level.

18 June

Name: PFC
Description: 200 m run; Wall Ball, Pull-ups, KB Swing 1.5, Burpee
21-15-9 reps, for time - Start and finish with run
Result: 14:13
Note: At Project Fitness Crossfit - Garden City KS

16 June

Name: QCCF
Description: Run 400 meters,10 Box Jumps (24" box), 10 push-ups, 10 sit-ups - score total reps
3 rounds for time - 2 min rest between rounds
Result: 153, 152, 154 reps
Note: At affiliate Quad Cities CrossFit

15 June

Name: Nate's 30th
Description: 30 Med Ball Clean (20#), 30 Push-ups
AMRAP - 20 minutes
Result: 5 Rounds
Note: At affiliate Rogue Fitness CrossFit Toledo

14 June

Name: JB-B
Description: 20 Jumping Burpees on 20" box, 20 Standard Burpees
3 rounds for time
Result: 11:35
Note: Hotel WOD

12 June

Name: Timed Cindy
Description: 15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
As Rx'd
Result: 15:01
Note: 

11 June

Name: Helen
Description: 400 meter Run, 1.5 pood Kettlebell Swing x 21 reps, Pull-ups x 12 reps
3 rounds for time
Result: 9:33
Note: Second Attempt as rx'd - (13:22 on 4/13)

10 June

Name: Mean Jumping Bean
Description: Mean Jumping Bean
Max Double Unders or singles in 60 sec
50 Jumping Lunges (each leg is ½)
50 Sit-ups
Max Double Unders or singles in 60 seco 40 Jumping Air Squats
40 Sit-ups
Max Double Unders or singles in 60 seco 30 Jumping Lunges (each leg is ½)
30 Sit-ups
Max Double Unders or singles in 60 seco 20 Jumping Air Squats
20 Sit-ups
Max Double Unders or singles in 60 seco 10 Jumping lunges (each leg is ½)
10 Sit-ups
Result: 19:28
Note:

Level One - WOD Thirty-Seven

Good Morning, Athletes!

Hope you had a solid weekend. With perfect weather, amazing company (thanks, SP!), and a stellar WOD this last weekend was one for the books. Memories abound and new ones beckon.

Let's get started...

Today's WOD:

* Warm-up: 3 x 10
* WOD
- 3 Rounds for time
> Hang Power Clean, 12 Reps, 25/15# DB
> 12 Burpees
* Cool-down, Roller/Stretch/Yoga + 1 liter water

Remember: A Hang Power Clean starts with the bar/dumbbell at the knees. You will thrust hard pushing the hips through drawing the weight up. The "power" means that you will receive the weight as high as possible - meaning that you will catch it in any position other than a full squat or full stand. Then finish the movement by standing tall. Re-watch the videos a few times, and practice the movement slowly before attacking the WOD. Your partner is responsible for ensuring you are doing the movement consistently.

Post time to comments.

Have fun. DO WORK!

3...2...1...GO!

Coach