I have been speaking to many of you about competing this spring in a Crossfit competition so start getting your mind right and find an event you want to shoot for and we will get you ready.

WOD:
AMRAP 10 min.
5 Push Jerks 95/65
10 Pushups
15 squats

  1. Jose 10 rounds completes + 2 reps into 11th rounds/ Rx’d
  2. Victor 10 / Rx’d
  3. James 9 + 26 / Rx’d
  4. Tanya 4 + 15 / 45 lbs
  5. Kay 5 + 1 / Rx’d
  6. Deb 7 + 13 / 53 lbs
  7. Shawn F. 7 + 1 / Rx’d
  8. Tiffany 8 + 15 / Rx’d
  9. Jamie 7 / Rx’d
  10. Kristen 8 / Rx’d
  11. Shawn M. 10 + 3 / Rx’d
  12. Anthony 9 + 5 / Rx’d
  13. Lanae 8 + 5 / Rx’d
  14. Torie 7 + 1 Rx’d
  15. Jake 7 / Rx’d
  16. Pops 5 + 3 / 65 lbs / 8 min.
  17. Diana 6 + 5 / 65 lbs
  18. Sean 5 + 3 / 65 lbs 5 min. 1st Crossfit WOD. Welcome.

On Ramp Day 8 WOD: Repeat of day 1
WOD
200 m run
21-15-9
Squats
Pushups
Situps
Body Rows
200 meter run

  1. Lanae 4:36 Current time/5:46 last time  (3 weeks ago)
  2. Torie 4:52/6:14
  3. Anthony 4:23/5:47
  4. Jake 4:48/6:3
  5. Kayleigh 7:18/8:39
  6. April 6:51/7:44
  7. Rodhika 6:39/8:18
  8. Laura 5:42/6:39
  9. Jazelle 5:30/6:27
  10. Bryan 4:48/5:28

Incredible progress. Many of you are cutting 20% off your times in 3 weeks.  Keep up the hard wrk. Your potential is limitless.