RMSDF

Isabel

30 snatches for time

pvc,30,45,65,95,135
pick a weight that you can keep good form through out.

 

Warm Up:

3 set 6 reps each Barbell Complex 95/45

(dead lift,bent over row, hang power clean, front squat ,push press, back squat, push up)

3rds For time

10 Standing Half Moons

15 Push Ups

30 Air Squats

Got out on Friday on the Atv with by Dad & Will, Did a nice 30 minute hike to the top of this cool rock

You can see Devils Head in the back ground of this one. My Dad did a pretty good job getting this shot, I'm not sure he's ever held a digital camera before :)

2 rounds 6 reps each 95/45 your goal is not to put the bar down until the push ups

dead lift

bent over row

hang clean

front squat

push press

back squat

push up

21-15-9

burpees, kb swings, box jumps

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Helen

400 m run

21 KB swings

12 pull ups

3 rds for time.

Cash out

5 minutes Kb cleans & snatches

KB ab blast

CrossFit Total

one rep max of each = your score

you have three attempts at your max weight after a warm up of each (2-3 sets)

Back Squat

Press 

Dead Lift

O-Zone

100 Thrusters pick your weight from pvc - on up

every time you put the bar down (including the last set) do a max reps set of pull ups.

Max KettleBell Snatches in 30 minutes

Left & Right at every switch do 8 Butterfly Sit ups