“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 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 [...]

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

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“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

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Crossfit Kids 9:00 am at the Community Center.
Please check website if weather is bad to see if class is cancelled.

10 rounds for time of:
10 Pull-ups
10 Ring dips

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Team workout for 1000 points for time or max points in 30 minutes, whichever
comes first; any combination or sequence of the following as the team chooses;
only one team member may work at a time & teams may divide work in any way they
chose (ideal team size is five people):

Muscle-up: 3 points each
Clean & Jerk, [...]

Front squat 3-3-3-3-3 reps

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Team workout for 1000 points for time or max points in 30 minutes, whichever
comes first; any combination or sequence of the following as the team chooses;
only one team member may work at a time & teams may divide work in any way they
chose (ideal team size is five people):

Muscle-up: 3 points each
Clean & Jerk, [...]

150 Wall Ball Shots, 20lb Ball