Get out and enjoy the nice weather!

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

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Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a [...]

Split Jerk 1-1-1-1-1-1-1 reps

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- Coach Greg Glassman, the founder of CrossFit, will present an overview of the CrossFit philosophy and methodology in a lecture and Q&A presentation in the Marshall Auditorium of the Lewis & Clark building on 19 March from 12:30 to 1:30 pm. The lecture is free, and [...]

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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“NANCY”

5 Rounds for time of:
400 Meter Run
95 pounds Overhead Squats, 15 Reps
*Women use 65 pounds*

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“REST DAY”

Below is the early sign-up link for the Crossfit Running Certification on July 18th & 19th conducted by Crossfit Endurance & the maximum number of attendees is 30 and the fee is $595.

www.regonline.com/RunLeavenKSJuly2009

Below is the early sign-up link for the Crossfit Nutrition Certification on August 8th conducted by Robb Wolfe of Crossfit Norcal & [...]

“REST DAY”

Crossfit Kids tomorrow morning at 9 AM at the Riverfront Community Center!!!

Back Squat 3-3-3-3-3 reps

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