SundayTina 24:53 (sit up/30kb/floor rope)Dan 26:26 (40kb/feet on wall rope)Pete 29:52 (50kb/feet on rope) Mondayrest Tuesday‘Lynne’Petebench 185-11, 11, 11, 8, 6=47pull up-20, 20, 20, 20, 15=95Total-142Danbench 185-7, 6, 4, 3, 3=23pull up-26, 22, 19, 19,...

Saturday

Congrats to Randy Ross on nailing the kipping pull up…Fifty two years old and a member of the one percent club for sure!We are proud to have you as a client. Saturday… Dan5k 19:28 Shouldn’t have eaten so close to this. Cramps from 11 minutes on....

ThursdayDoormouse Intervals60sec. on/30sec. off for twenty rounds=30 minutes5th, 10th, 15th, 20th rounds are burpeesOther rounds be creative…push ups, jump squats, mountain climbers, jacks, burpee variations…Finish with 25 burpees for round twenty.Work up...

“Crossfit Nicole”Run 400 metersPull ups to failure20 minutes AMRAP (as many rounds as possible)Dan 31-16-14-16-13-14-11-1(last round as time expired)8 laps=2 miles115 total pull upsPeter20-13-9-10-10-6-87 1/2 laps=1.875 miles76 total pull upsJoseph6 laps=1...

PUSH JERK 3pmPush Jerk Warm Up (Concentrating on form and getting coaching tips from Pete)45 lb x1095 lb x5115 x3115 x3125 x3125 x3 6pmPush jerk Warm up95, 115, 125, 135 x3 eachPush Jerk 1 rep x7Pete165, 175, 185, 190, 195, 195, 200(fail)Dan165, 175, 175, 175, 180,...