Knees to Elbows

“Annie”
Double Unders/ Sit-ups
50-40-30-20-10

Med ball cleans

Do as many rounds as possible in 3 minutes. Take a 1 minute rest. Complete 5 times.
3 DB Front Squats(25/45)
6 Push Ups
9 Knees-To-Elbows

Summer Session fun

Strength-Hang Cleans 5-5-3-3-3
Met con-(10 Min AMRAP of)
50 Yard Run
5 Pull-ups
5 DB Clean and Jerk

Staying cool

50 reps of the following excersises
Jumping Pull-Ups
Wall ball shots(10/16)
Box Jumps
DB Swings (25/45)
Squats
Burpees

More Burpees

WOD (3 Rounds for time of)
800 Meter run
10 DB Front Squats (25lb/45lb)
20 Double Unders
30 Sit-Ups
40 Weighted overhead walking lunge steps (16/20)

Who doesn't?

Strength WOD= Snatch 5-5-3-3-3
Met con= (10 Min AMRAP of)
50 yd Sprint
7 Burpees
7 Knees 2 Elbows

Young CrossFitters in action

20 mins AMRAP of:
15 Pull-ups
10 Push-ups
5 Dumb bell Squat Cleans (25lb/45lb)

Handstand at Hagood Mill

4 Rounds for time of:
400 Meter run
50 Air Squats

Pull-up rig is earning its keep

5 Mins of Wallball shots (16-10ft/10-9ft)
4 Mins of Barbell Deadlift (185/95)
3 Mins of DB push press (45/25 each hand)
2 Mins of 30 ft shuttle run
1 Mins of Box Jumps (16in box)

Annie performing a thruster

"Fran"
21-15-9
Thrusters (95lb/45lb)
Pull-ups

Rain or Shine

3 rounds
Run 400m
40x Walking lunge steps
30x Sit ups
20x Push ups
10x Burpee/Pull-ups

Ansley's first blood

AMRAP 20 mins of

10 Burpees
Bearcrawl 200 Feet
10 KB Swings (25/45)
(Score is total number of KB swings)

LL has learned early that chalk makes you stronger

For time:
10 Handstand push-ups
205/95 pound Deadlift, 15 reps
25 Box jumps, 16/24 inch box
30 Pull-ups
50 Wallball shots, 16/10 pounds, 10'
100 Double-unders
Run 400 meters