Down with Dairy

Caroline at The BCS Games....and if you look in the background Daren is keeping his eye on her.

Bench press
5x5

5 rounds for time:
20 Kb swings(53/35)
10 Burpees

For Whom the Bell Tolls

Kendra (Thruster) and Mary (Burpee) are definitely CrossFit Divas!

Deadlift
work to a heavy 3,each rep from a dead stop.
10 min time limit.


5 rounds for time:
250m row
15 KTE
12 Kb Swings
9 Kb SDHP

Losing Grip

 Double Under Work


"Helen"
3 rounds for time:
400m run
21 Kb swings(24/16kg)
12 pull-ups

Slow Burn

Where has Cesar been?

Skill:
Kb Swing
Ring Dip

WOD:
20 min AMRAP:
400m row
15 Kb swings (24/16 kg)
10 Ring Dips
5 Front Squats (115/75#)

Can't Stop Won't Stop

Who is going to upgrade their kettlebell today?

 Thrusters
5-5-5-5-5

10-9-8-7-6-5-4-3-2-1
KB Swings
Ball Slams
Ring-Rows

Calm before the storm

Be sure and welcome the "rookies" that just finished on-ramp, we had 7 new sign ups this week who completed the program. We have another on-ramp starting this Monday at 7pm, if you know anyone who wants to sign up please have them click here.

Snatch grip deadlift
5-5-5-5


For time:
50 Cal Row
50 Floor-wipers (115/85#)
50 Kb Swings(53/35#)

Control

Push-Jerk (behind the neck)
3-3-3-3-3

4 rounds For time:
20 pass-through lunge steps (53#)
20 Kb single arm swings (35#)
15 Db Cleans (45#)

So long 2k9

Coach Daren is teaching the kipping motion for the pull up.

21-15-9
Kb swings
Thrusters
Burpees

Count down

Michelle Queen is gettin' her some Turkish Get ups!

Press
1-1-1-1-1

10,9,8,...2,1
Kb swing (53/35#)
KTE

*from CFC

Obstreperous

Wouldn't they melt?

Snatch Grip Deadlift
5-5-5-5

15 min AMRAP:
10 Kb swings (53#/35#)
5 Burpees
10 Sledgehammers (20#/14#)

Organized Chaos

Current "on ramp" athletes learning cobra with big smiles on their face.

Split Squat
3-3-2-2-2/each leg

With a partner gain highest score for:
3 minutes double unders (1pt each, singles are .25 pts)
1 min rest
4 minutes kb swings (1pt each)
1 min rest
5 minutes rowing (1 pt. every 10 meters)
1 min rest
1 minute suicide sprints (1 pt. for down and back)

Yeah That Happens

The Helen effect

Standing Press
5-5-5-5

"Helen"
3 rounds for time of
400m run
21 kb swing (53#)
12 pull-ups

Little Miss Sunshine

With a Partner complete
9-15-21 reps of
Sumo DL high-pull
Box Jumps
Kb Swings

Partner A completes a round of  lifts while partner B completes continuous Double unders. Switch after each round, each person completes all 3 rep sets.

Welcome to the jungle

Deadlift
3-2-1-1-1


7 rounds for time:

5 Wall-Ball
7 Ball slams
9 Kb swings

Lean on me

With a partner complete 2 rounds of:

400m run
25 kb swings
max rep box jumps
75ft walking lunge
25 kb swings
max rep box jumps


partner A does swings while partner B jumps, then switch.
score is total number of box jumps for both partners.

Break It In

5 min- max reps pull-ups

rest 5 min

21-18-15-12-9
Kb swings
Double unders (sub tuck jumps)

What did I do?

For time:
200m run
30 push-ups
200m run
30 renegade rows
200m run
30 KB swings
200m run
30 renegade rows
200m run
30 push-ups
200m run

Can you handle it?

5 rounds with a dumbell:
16 walking lunges
15 swings
14 sit-ups

" Daren is our hero"

5 rounds for time:
25 kb swings
7 push-press
400m run