28 June Workout

We have a fun one this week!

8 rounds:

11 burpee dead-lifts w/ 60 lb dumbbells
100 m sprint
11 push-press w/ 75 lb barbell
100 m sprint

Fastest time wins! If you have the space, setting up each station at opposite ends of the 100 m works great.

Demos:
Burpee Deadlift - http://www.youtube.com/watch?v=vFPjke5AS9c

Good luck!

21 June workout 'ANGIE' w/ a twist

For time:
100 pull-ups
100 push-ups
100 sit-ups (xfit style!)
100 squats
Now for the twist...
100ft walking lunge after each exercise

Good luck to all!


Sent from my iPhone

14 June CF11P Style

Father's Day Special

Let's give a shout out to our new member CDR(s) Andy Kirby who is back home and is committed to stay in crossfit shape!

Here is this week's workout:

5 rounds

10 135lb deadlifts

20 24" box jumps

20 pullups

Fastest time win!

Good luck!