4/6 Workout "Fran"

FRAN
21-15-9
Thrusters (95 lbs) & Pull-ups

 If you have any questions, this one is all over Crossfit websites. Highly recommend good warmups because this one is quick. You want to be ready to go when the clock starts.

Joe & Seth

March 29 Workout

This one should be fun:

40-30-20-10

Double unders (jump rope)

Burpees

That's 40 DU's, 40 burpees, 30 DU's, 30 burpees, etc......

If you can't do double unders (no jump rope or just don't know how), do jumping knee tucks (see FAQ 3.12:  http://www.crossfit.com/cf-info/faq.html#Substitutions11 ).

This is for time.  Enjoy!

Joe

March 22 Workout

This week's workout is something that I concocted solely based on the nice weather.
Ideally it is meant to be accomplished outdoors on a Football Field with hash marks.

5 rounds for time

Suicide Sprints
20-40-60 Yards (20 yards and back, 40 yards and back, 60 yards and back)
10 - Pull-ups
20 - Push-ups
30 - In and outs (Abdominal Exercise)
Lunges - 50 Yards

CDR Vinci and I completed it this morning. It's a kicker.

Best time wins!
Enjoy