5k run

Ran 5km in 28:45.

5k run

Ran 5k in 28:15.

Thrusters, hang powercleans and sumo deadlifts

Complete as many rounds as possible, 20 minutes of:

• 95 pound Thruster, 5 reps
• 95 pound Hang Powercleans, 7 reps
• 95 pound Sumo Deadlift High-pull, 10 reps

Did 5+ rounds. Very hard on the hands and forearms.

Hang power cleans

Hang power clean 1-1-1-1-1-1-1 reps.

Maxxed out at 135 lbs (PR).

Karen: 150 wall-ball shots

150 wall-ball shots in 8:10. Over a minute off my PR -- awful!

Cindy

Cindy:

• 5 pull-ups
• 10 push-ups
• 15 squats

For 20 minutes.

Total rounds = 11. One round off my PR. Still getting back in shape after my two week hiatus.

Three movements

Five rounds of:

• Max push-ups (one minute)
• Underhand medball throws (20lbs) - qty based on max push-ups for that round
  
• Jumping squats - qty based on max push-ups for that round
  

800 meter runs

Well, it was more like 675 meter runs. Four rounds, each for time. I averaged 2:45; my first run was 2:30.

5k run

Ran a fairly leisurely 5k run today to get back into shape after vacation.

Fran FAIL

A word of advice: Don't do Fran after a 2-week vacation where you did nothing but sit on your ass all day. I had to bail after the first round (extreme dizziness and nausea). My first CrossFit DNF!