Rest Day!!

                                   

"Manion"

7 rounds for time:

400m run

135 lb back squat - 29 reps

Post time in comments. 

"Courtesy of CrossFit Inc"

                                             Keith making huge gains in a short amount of time. 

Regional WOD #2

  For time: 

    Row 2000m 

    50 one-legged squats (alternating)

    225 lb Hang Cleans - 30 reps

"Courtesy of CrossFit Inc" 

                                          Welcome back from R&R Tiff! 

If you want Beyond the Whiteboard access let me know!!  

"Diane"
 21 - 15 - 9 reps of:
 Deadlift 225lbs
 HSPU

"Courtesy of CrossFit Inc"

                                           Corine working the HSPU progressions!

Rest Day... 

    AKA... "active rest day" 

                                            Eric & Patrick working the HSPU for JJ. 

 " JJ "
185 lb Squat Clean - 1
Hand Stand Push Ups - 10
185 lb Squat Clean - 2
Hand Stand Push Ups - 9
185 lb Squat Clean - 3
Hand Stand Push Ups - 8
185 lb Squat Clean - 4
Hand Stand Push Ups - 7
185 lb Squat Clean - 5
Hand Stand Push Ups - 6
185 lb Squat Clean - 6
Hand Stand Push Ups - 5
185 lb Squat Clean - 7
Hand Stand Push Ups - 4
185 lb Squat Clean - 8
Hand Stand Push Ups - 3
185 lb Squat Clean - 9
Hand Stand Push Ups - 2
185 lb Squat Clean - 10
Hand Stand Push Ups - 1

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                                           Patrick showing us the proper squat depth!

Bench Press
  3 - 3 - 3 - 3 - 3

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"Courtesy of CrossFit Inc"

                                                        Welcome to CrossFit Fred!!

Eight rounds for max reps of:
    Muscle-ups - 20 seconds
    Rest - 10 seconds
    Clean & jerk - 20 seconds
    Rest - 10 seconds

Post total muscle ups and clean & jerk reps in comments.

"Courtesy of CrossFit Inc"

                                                              CrossFit Salerno's Box 

Rest Day....

 

Back Squat
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2

Post loads in comments.

"Courtesy of CrossFit Inc"

12 Minute AMRAP
   15 ft rope climb (1 ascent)
   15 push ups

Post rounds to comments.

"Courtesy of CrossFit Inc"

For Time:
Run 400 Meters
21 Thrusters
21 Pull-Ups
Run 300 Meters
15 Thrusters
15 Pull-Ups
Run 200 Meters
9 Thrusters
9 Pull-Ups

Rx - 95/65
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