"Hella Fran"

Annie wanted to use the word "Hella" today, so she named the WOD "Hella Fran". The dumbbell thrusters were hella hard.

WOD (Hella Fran - 3 rounds):

• 400m run
• 21 KBS (24 kg)
• 15 DB thrusters (30 lbs)
• 9 pull ups OR 1 rope climb

My time was 16:38.

Newport Un-crippler

Those of us who did Murph Meets Trevor yesterday were encouraged to take today's workout easy.

WOD (Newport Un-Crippler):

• 30 back squats (185 lbs)
• 1 mile run

My time was 10:47.

Murph Meets Trevor

This workout was no joke. I lost my breakfast during the last run.

WOD (Murph Meets Trevor):
Completed with a partner- these reps are for each person but only one person can work at a time

• 800 m run
• 50 pull ups
• 100 push ups
• 150 sit ups
• 200 squats
• 800 m run

Josh and I knocked this out in ~39 minutes.

Dead lifts and Rowing

WOD:

• 3 dead lifts (275 lbs)
• row 250m
• 2 dead lifts (295 lbs)
• row 250m
• 1 dead lift (305 lbs)
• row 250m
• 2 dead lifts (295 lbs)
• row 250 m
• 1 dead lift (275 lbs)
• row 250m

I felt pretty good about my dead lifts today. I've never dead lifted over 245 lbs.

Nancy

WOD (Nancy):

• 400m run
• 15 over head squats (95 lbs)

5 rounds for time. I ended up with a pitiful time of 18:37.

Thanks, Gary

Gary has been filling in for Eva T. while she is out of town. He hit us with a fun workout this morning.

WOD (3 sets of 5):

• power clean + jerk (135 lbs)

Focus on technique. Rest between sets.

WOD 2 (5 rounds):

• 6 power clean + jerks (135 lbs)
• 12 pull ups

My time was 12:17.

Overhead Squats From Hell

Michele brought us a fun workout from the CrossFit sectionals.

WOD:

• row 1k meters
• 30 overhead squats (135 lbs)
• run 1200m

My time was 23:19. Yeah. The overhead squats sucked after rowing 1k meters.