CrossFit No Limits

Punisher

Warm-up

50-40-30-20-10

Sit-ups

Squats

WOD

5 Rounds of

400m Run

10 KB swings #35/#53

10 Thrusters #65/#95

10 Pull-ups

20 min time limit. Every min over 20 min do 10 burpees and 400m run.

Welcome Nia To CFNL, Great Job today!

Results

 

"Kelly"

  

"Kelly"

5 rounds for time

Run 400m

30 Wall Ball Shots #14/#20

30 Box Jumps #20/#24

Welcome Rob! Great Job today breezing trough a tough workout, and taking the top male "Kelly "score!Results

    

AMRAP

Warm-up

5 Box Jumps

10 Push-ups

15 Sit-ups

20 Squats

WOD

AMRAP 10 min (as many rounds as possible in 10 min)

6 ballistic lunges

8 Clean & Jerks #65/#95

10 Wall Ball Shots #14/#20

Rest 5 min

AMRAP in 10

10 Jumping Squats

8 Dead-lifts #95/#135

6 KB Swings #35/#53

Results

What? It ends with Thrusters?!

 

Welcome to CFNL Callie! Awesome job today!  Your first CrossFit workout and you SMOKED it!

3 rounds of

25 squats

25 push-ups

WOD

Run 400m

20 Knees to Elbows

20 Hang power cleans #95/#65

Run 400m

20 Chest to Bar Pull-ups

20 Push-press #95/#65

Run 400m

20 Hand-stand Push-ups

20 Over-Head Squats #95/#65

Run 400m

20 Burpees

20 Thrusters #65/#95

For Time

Results

RBK

 

Warm-up

40 Squats

30 Sit-ups

20 Push-up

10 Box Jumps

10 Squats

20 Sit-ups

30 Push-ups

40 Box Jumps

WOD

Run 400m

20 KB Swing #53/#44

10 Burpees

Run 400m

20 Burpees

10 Kb Swings #53/#44

Run 400m

20 Kb swings #53/#44

10 Burpees

Run 400m

10 Kb swings #53/#44

20 Burpees

Results

 

 

Josh

Warm-up

3 rounds of...

10 PVC pass thrus

10 PVC over-head squats

15 push-ups

20 abmat sit-ups

10 dips

10 good mornings

WOD

"Josh"

21 Over-head squats #95/#65

42 Pull-ups

15 Over-head squats #95/#65

 30 Pull-ups

9 Over-head squats #95/#65

18 Pull-ups

For Time 

Fran Fan Club

FFC Convened this morning a little slower.  Feeling the effects of the post WOD BBQ yesterday. 

Claudia joined us this morning, she was a little unsure on what workout to decide on, so we convinced her to share the pain with April and try Fran as RX. Not too many people I know will just wake up and go to the gym and last minute decide to do Fran.  Nice job ladies!

Maggie choose Diane and Annie was my WOD of choice.  Dave timed us all and did a veriation of Josh.

Results