Every minute on the minute for 20 minutes:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters

The rx’d dumbbell weight is 45% bodyweight for men and 30% bodyweight for women (that is
both dumbbells combined).

Post dumbbell weight used, total minutes completed and total rounds completed thereafter.

Compare to November 1, 2011.

The following classes will be CANCELED :

Saturday, May 19th- Free Introductory Class

Monday, May 21st- 6:00am Power Camp

As many rounds as possible in 10 minutes of:
3 Handstand push-ups
6 Toes to bar
9 Box jumps (Men 30″ box, Women 24″ box)

Post rounds to responses.

Compare to February 9, 2012.

There will be no daycare offered today at the 9:30am class.

The following classes will be CANCELED :

Thursday, May 17th- CrossFit Kids & the 5:30pm Power Camp

Saturday, May 19th- Free Introductory Class

Monday, May 21st- 6:00am Power Camp

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to responses.

Compare to October 11, 2011.

The following classes will be CANCELED this week:

Thursday, May 17th- CrossFit Kids & the 5:30pm Power Camp

Saturday, May 19th- Free Introductory Class

“Law Dog”
7 Rounds for time of:
7 Deadlifts (Men 225 lbs, Women 155 lbs)
7 Lateral barbell burpees

Post time to responses.

The following classes will be CANCELED this week:

Tuesday, May 15th- CrossFit 101 (next series offered on Tuesday, June 5th)

Thursday, May 17th- CrossFit Kids & the 5:30pm Power Camp

Saturday, May 19th- Free Introductory Class

“Nancy”

5 Rounds for time of:
400 Meter run
15 Overhead squats (Men 95 lbs, Women 65 lbs)

Post time to responses.

Compare to August 31, 2011.

The following classes will be CANCELED this week:

Tuesday, May 15th- CrossFit 101 (next series offered on Tuesday, June 5th)

Thursday, May 17th- CrossFit Kids & the 5:30pm Power Camp

Saturday, May 19th- 11:00am Free Introductory Class

Rest day

The CrossFit 101 classes scheduled to start on Tuesday, May 15th will be canceled.  The next series of CrossFit 101 classes will begin Tuesday, June 5th.

“Fight Gone Bad”

Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post score to responses.

Compare to February 11, 2012.

The CrossFit 101 classes scheduled to start on Tuesday, May 15th will be canceled.  The next series of CrossFit 101 classes will begin Tuesday, June 5th.

“Fran”
21-15 & 9 rep rounds of:
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups

Post time to responses.

Compare to December 27, 2011.

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The CrossFit 101 classes scheduled to start on Tuesday, May 15th will be canceled.  The next series of CrossFit 101 classes will begin Tuesday, June 5th. 

For time:
400 Meter run
30 Hand release push-ups
20 Alternating one arm dumbbell snatches (80% 1RM)
10 Wall climbs

Post time to responses.

“A. Large”

As many rounds as possible in 15 minutes of:
5 Squat cleans (80% of 1RM)
9 Kettlebell swings (Men 70 lb kettlebell, Women 55 lb kettlebell)
49 Sit-ups (Anchored)

Post rounds to responses.