Sign up now for the CF Running Certification at NWCrossFit on July 18th and 19th. Click here for more information http://www.nwcrossfit.com/2009/06/crossfit-running-certification/
CrossFit: 10-BW Dead-lifts, 10-pull-ups, 10-clapping push-ups, 400 run.
Level-2: Five rounds, sub pull-ups for 4-muscle-ups, chest clap push-ups.
Level-1: Five rounds, hand clap push-ups.
Elements: Four rounds.
Boot Camp week 3: Three rounds, Men 135lbs max, Women 65lbs max.
CrossFit Kids:10-Dead-lifts, 10-pull-ups or 4-muscle-ups, 10-clapping push-ups, runs.
Super Frogs: Five rounds, BW Dead-lifts, muscle-ups, chest claps, 400 runs.
Leap Frogs: Four rounds, 95lbs, hand clap push-ups, 400 runs.
Tree Frogs: Three rounds, 45lbs, hand clap push-ups, 400 runs.
Tadpoles:Three rounds, 25lbs, regular push-ups, 200 runs.
Strength: Bench Press, three rounds of max rep BW bench.
Fun in the sun with a run, swim, run, swim, run, swim oh yeah burpees too.
Yesterdays Results
