20

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

Pat and Jon: 10 rounds each.

This is a hard one. The thrusters are light but they sucks the wind out of you and the pull-ups get hard fast.

Thrusters x7

Thrusters
7 sets of 1 for maximum effort

95#s; 115#s; 135#'s 145#s; 155#s 165#s 185#s (f)

Track and Bells

A little track workout:

400m run
15kb swings
15 push-ups

4 rounds

This should be for time and we did it quickly but it was not a 100% effort
























Danae did 2+ miles

"Angie"

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Finish each exercise before moving on to the next.

One of the true tough crossfit workouts. The pictures say it all
Jon 23min (pr)
Pat:28min

Jon was a beast and set the bar.
He also threw it down at karaoke just a few moments later. Woop there it is!

Heavy Pull-Ups

Weighted pull-ups 1-1-1-1-1 reps

25#s, 35#s, 45#s, 55#s, 65#s

It was an easy few days the next ones wont be so forgiving

Strength and a vent

Back Squat 5-5-5-5-5 reps
135#, 185#, 225#, 245#, 245#

Shoulder press 3-3-3-3-3 reps
95#, 95#, 115#, 125#, 130#

Nothing too tough.


On a side note I want to talk to the dumb women in the gym:

Before I start please keep in mind I have no problem with any and everyone coming to the gym. I would love to see more people of all fitness levels there and I am in no way trying to discourage anyone from going but... Why do you dumb bitches have to where as little clothing as possible as you walk around the gym? I don't particularly like it when fit girls where a just a sports bra, it’s not very hygienic, but YOU are 40#'s overweight!! Why do you feel the need to where spandex pants and a sports bra? I just don't get it. I am happy for you that you have a strong sense of self and are proud of your body but a t-shirt won’t kill you. So put some clothes on, shut the fuck up and do your work and if you insist on going half naked wipe the equipment off when you are done. And this goes for you skinny/fat girls that have no muscle on their 95# frame but still think it’s sexy. ITS NOT! You are just a slight notch above the hippos as far as level of gross out. Do a real workout put some definition on your body then you can dress sexy until then T-Shirts for all of you!!

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

A fun one. Jon killed it at 12:10. Pat dragged ass at 13:15. The dips are hard but the cleans were what hurt.

Danae is still damed to live in cardio hell for a while longer with the bad shoulder

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds