7/1 Workout "Fran" modified

To All:
This week's workout is as follows:

1 mile run
21 Thrusters (weight = body weight X .65)
21 Pull-ups
15 Thrusters (weight = body weight X .65)
15 Pull-ups
9 Thrusters (weight = body weight X .65)
9 Pull-ups
100 Navy sit-ups
1 mile run

Fastest time wins. Good luck! Happy 4th of July!!

Here is a good site to observe how to do a thruster correctly:

www.youtube.com/watch?v=4OhqIGYqELk

6/24 Workout

The workout this week is straight out of the Crossfit Games, with a small modification to the timing.

2 rounds (all exercises done in order):

50 pullups
50 KB swings (50 lbs)
100 Single Jump Ropes
50 Overhead Squats (95 lbs)

NOTE: There is a 30 minute cap on the time for this exercise. If the workout is not complete in 30 minutes add 1 penalty second for each rep not finished.

Example: If you finish everything but the last round of overhead squats your score is 30m 50s.

An explanation of each lift can be found here.

Post your time to the comments.

Good Luck!

6/17 workout 'Helen'

All this weeks workout will be 'Helen' which is as follows:

3 rounds for time of:
run 400m
21 KB swings (1.5 pood) - can sub with 50 lb DB
12 pull-ups

Should be a pretty quick one.  Good luck!