Elizabeth… scaled

“Elizabeth” 21-15-9 Cleans (135/95) Ring Dips 9:47 .. 115lbs..

Its Monday which must means Squats….

Back Squats 3-3-3-3-3 225lbs 275lbs 275lbs 275lbs 285lbs (2.5 was 1 inch short on the last squat) 3 Rounds 10 DB Hang Squat Thruster (40/25) 15 KB Swings (2/1.5) 30 pound dbs and 1 pood kettle bell (single arm swings) 5:35

Badger

3 Rounds 30 Squat Clean (95/65) 30 Pull-ups 800m Run Subbed 30 pound single arm squat cleans,   32:56

Metacon Tuesday

4 Rounds 90 Seconds Row 90 Seconds Hang Squat Clean (95/65)  3 Minutes Rest Post total reps/calories to comments. Substituted 400 m run for the row. run times 1:22  1:26  1:24   1:21 reps of hang squat cleans 175lbs 19, 19, 17, 10(we started the run 35 seconds late, so lost time on the squat cleans)

Fun Fun – squat cleans

AMRAP 15 Minutes 5 HSPU 10 Hang Squat Cleans (95/65) 15 Box Jumps (24/20) Post rounds to comments 7 rounds plus 8 reps 35 pound shoulder press with dumbells.   75 lbs hang squat cleans

Squat cleans.. need improvement

30 Squat Clean and Jerks, 155/100 lbs Post time to comments. This workout has a 15 minute time limit 115lbs 11:03

Lumber Jack 20

Today we participate in the Lumberjack 20 to stand in solidarity with Lumberjack Crossfit and to raise money for the victims of the Nov 5 tragedy at Ft Hood. Donations will be accpeted at PCF throughout the day. Thanks you for coming out and showing your support. Lumberjack 20 20 Deadlifts (275lbs) /Run 400m 20 [...]

Deadlift and Med Ball Cleans

Deadlift 3-3-3-3-3 225lbs 255lbs 255lbs 275lbs 315lbs 1-1-1 370 lbs  375lbs (pr) ran out of time for third lift Then AMRAP in 10 minutes of: Medicine Ball Clean Wall Balls, 20/16 lbs Post reps completed to comments. 20 lb med ball 116 reps.

“Elizabeth’s Purse”

21-15-9 reps for time of: DB Squat Clean, 55/35 lbs Ring Dips Time 8:04 50 lbs.