"Dead Hang Nicole"

AMRAP 20:

• 400M Run

• Dead Hang Chin Ups

16-11-11-10-10-9 = 67

6 Round & 67 Chin Ups

"Helen"

3 rounds for time:

•Run 400 meters

•21 KB swings (53)

•12 Pull-ups

10:12 Rx

(6 seconds slower than CFS PR but 2:07 faster than last time at CFNE. Small victories)

"Helen"

3 rounds for time:

•Run 400 meters

•21 KB swings (53)

•12 Pull-ups

10:06 Rx (14 second PR)

“Daniel”...

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

“DANIEL”

•50 Pull-ups

•400 meter run

•21 Thruster (95)

•800 meter run

•21 Thruster (95)

•400 meter run

•50 Pull-ups

24:19 Rx - Brutal.

"Nancy"...

5 rounds for time of:

400 meter run

15 Overhead squat (95)

17:55 Rx "Unbroken" (1:14 PR) - with 7 or 8 "No Rep" from Frozen
 
I need to hammer mobility! "Position is power. Get mobile and find the right position. PRs will follow".

“Leveler”...

“Leveler”

•400m run

21-15-9 of:

•Pull Ups
•HR Push ups
•400m run

7:13 Rx

"Helen"...

"Helen"

3 rounds for time:

•Run 400 meters

•21 KB swings (53)

•12 Pull-ups

10:22 Rx - Unbroken

3:04 - Round 1
3:44 - Round 2
3:37 - Round 3

Need to get sub-10 minutes!

"Kelly"..:

5 Rounds for time of:

400 Meter Run
30 Box Jumps (24)
30 Wall Balls (14/12/10)
36:06

Did this at Crossfit St. Louis
Scaled WBs because of wrist but finished last two rounds with the 14# ball.
Need to do this Rx next time!

"Nancy"...

"Nancy"

5 rounds for time of:

• 400 meter run
• 15 Overhead squat (95)

19:09 Rx

2:10 SLOWER than PR.

“Tiger Blood”...

“Tiger Blood”
3 Rounds for time of:
10 Bench Press (175)
10 Knee to Elbow
400 meter Run

10:44 Rx

Original WOD called for 10 Clean and Jerks (135)

“Sugar Daddy”...

“Sugar Daddy”

21 Deadlifts (225)

400 meter Run

15 Deadlifts

400 meter Run

9 Deadlifts

400 meter Run

9:57 Rx

All Reps Unbroken.

I need to work on my running!