Rest

Ahhh yes...

A lot of my clients have asked me what can i eat
on the paleo diet take a look. Paleo menu

Big lift

3-2-1 Go!!!!!

10 rounds for time of:
15 Deadlifts – 135/95lb
15 Push-ups

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OHS & Burpees oh my

Overhead anyone

For time:
12-9-6
Overhead Squat 95-135#m/95-65#w
Burpee Pull Ups

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Knee's please

Sista I & Da Machine


AMRAP in 7 minutes
8 walking lunges (4 left/4 right)
4 KTE

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Rest

Rest Up

The Greatest!

Never Forgotten

MJ
25 Pull ups
25 Burpees
25 DBL unders
25 KTE
25 Box jumps
25 Wall ball
25 Box jumps
25 KTE
25 DBL unders
25 Burpees
25 Pull ups

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Whatsa Tabata

Montel big pulls

Skill Builder:
Dead Lift
3-3-2-2-1

Tabata
For twenty seconds do as many reps of the assigned
exercise as you can - then rest 10 seconds. Repeat
this seven more times for a total of 8 intervals, 4
minutes total exercise. The score is the least number
of reps for any of the eight intervals.

Rows (cal.)
Push Press 75#m/65#f
Box Jumps 24"m/20#f

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Say hello to Frelen

AAAggggghhhh!!!!


This workout is a combination on two CrossFit benchmarks, Fran and Helen

3 rounds of:
400m run
10 Ktb swings 35#/20#
10 Pull ups
10 Thrusters 95#/45#

Rest

Its never to late 50 yr. old female Olympic
weightlifter

The Box Jump

Ouch!

The views great from here

AMRAP 30 min.
10 pull ups
15 Air squats
20 Double unders

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