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  1.25 WOD Rounds 3 Pullups 9 Sumo Deadlift High Pull 15 Row 500m or Run 400m John – 15:27 Hollee – 12:28 Dennis- 14:26

1.24 Strength Press 2×5, 5+ WOD For Time Burpee x20 Situps x50 Burpee x20 Situps x40 Burpee x20 Situps x30 Burpee x20 Situps x20

1.23 Cardio 500m Row x2 WOD AMRAP 10min Power Clean x5 Pushups x10 Hollee:  10 +5 swings  Mod KB swings Amanda: 6 Dennis: 11 Mod PushUps  

WOD Rounds 8 Tuck Jump 8 Barbell Push Press 8 Walk Out 8 Hollee: 15:45 Tim: 16:23 Angela: 21:30 Steve: 12:40

Strength: Back Squat 2×5, 5+ WOD Rounds 4 Air Squat 30 Kettlebell Swing 30   John: 13:00 Kristin: 9:09 John McG: 12:33 Andre: 7:30 Yab: 8:17

WOD Schedule: 9:30 -10:20 10:30 – 11:20 11:30 – 12:20 21,18,15,12,(9), 6,3 (Thrusters, Box Jump, Burpee) Dennis: 36:33

On-Ramp #1 (Intro to CrossFit, Air Squat Clinic, Front Squat, Overhead Squat) WU: 10 Pass-through, 10 air squat, 10 overhead squat, 2 Sampson x 15sec, 2 side lunges x 15sec WOD: 21, 18, 15, 12, 9, 6, 3   of  Air Squat + Burpee Todd: 16:34

RX / Half for Mod 20 pull-ups 30 push-ups 40 sit-ups 50 squats 5 rounds for time – 3 minutes rest between rounds

Warm-up 100m Sprint x 10 Barbell thrusters x7 followed by TABATA push ups

Warm-up Press 2×5,5 5 rounds of 9 barbell thrusters, 21 medball cleans