Runny Amanda 600m Run 9 Ring Muscle Ups 9 Snatches (full depth) 135/93 400m Run 7 Ring Muscle Ups 7 Snatches 200m Run 5 Ring Muscle Ups 5 Snatches Amanda Miller http://games2010.crossfit.com/blog/2010/07/amanda-miller,712/Read more

WWPF   25 Synchronized Burpee Pullups   400m run Relay   40 Ground 2 OH, 165/113   400m Run Relay   55 Toes 2 Bar (partner hangs)   400m Run Relay   80 DB Walking Lunges, 50/35   400m Run Relay       Memorial Day Murph is this Monday at 10am            Read more

Back Squat 5-5-5   Then   15 Min of:   1000 meter row   Then with remaining time Complete AMRAP of:   30 Double Unders 15 Pushups 10 Alternating DB Snatch 50/35   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 2-2-2 (3 sec neg)   Weighted Strict Pullup: 2-2-2 (3 sec hold over bar)   Then…   AMRAP 6 Minutes 9 Deadlift, 205/133 9  Box Jumps, 24/20 9  HR Pushups   Rest 3 minutes and repeat                               Read more

EMOM 7 Minutes-work up to heavy 3 rep 3 Hang Cleans Then….. Fran with a twist (EMOM 5 Burpees-starting on the 2nd minute) 21-15-9 Thruster 95/65 Pullup If you haven’t heard part II of Marco’s podcast yet, here it is! Marco will be competing as an individual at the Atlantic Regionals June 2-4! http://www.headsntales.org/podcast/74      Read more