Val power snatching.

Tabata sit-ups
Then:
THE SPICEY MEATABALLA FROM IRELAND (without the special music)
1 min. of Thrusters w/ BB
1 min. of Burpees
1 min. of Hang squat cleans w/ BB
Rest 1 min.

3 rounds
Then:
Run 1-2 miles

We wanted to welcome Allan (in grey) to his first crossfit class…he stayed with it to the end. Way to go!

Cindy strikes a pose while Phil puts on yet another Gun Show.

Front Squats x5
Ring rows x10
Ab ball x15

4 rounds

Jana and Momma T do ring rows.

Tabata sit-ups
THEN:
Run 400m
Wall ball w/ 10′ target 40x
Hops w/ Med ball 40′
Farmers walk w/ KB 400m
Box jumps 40x
Double unders 40x
Seated relays w/ Med ball: left side, right side, OH, feet OH 4x
40 sec/exercise: squats, push-ups, jumping pull-ups, plank hold 

Front Squats 5-5-5-3-3-3

Run/Row

15 1 arm KBS each arm

10 ring dips

Row 250m
KBS
Pull-ups
Power Clean w/BB
Jumping Squats w/BB
Box jumps
Mountain Climbers
DB Thrusters
KTE’s
2 rounds: rower dictates how long each exercise will last. Rotate after each row to next exercise until everyone has completed all 9. Rest 1-2min then repeat.

Jana (6.5 mo. pregnant) motivated us all to do 2 rounds instead of 1 and then encouraged us all to run 1 mile post-wod. No one dared to say they were too tired :)  Great workout with a great group!  Thanks Jana!

For max time:
Squat Hold
Plank Hold
Static Hold
For max speed:
Run 400m x2 (take the best time)
For max height:
Box jump
For max weight:
Deadlift