CrossFit Arizona

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Paul.....done

"Glory Box" - video

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Enlarge image

"Firefighter Fran" CrossFit NorCal - video

"Elizabeth"

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

And the winner is.....

The girls competed in a sled pull for a T shirt.  Amy C edged out Suzy B by 12 inches.... it was close. The final pull was 22 ft at 155 lbs. Oh, and this took place after the workout.

The 5 o'clock class Katie, Suzy, Amy, Brent, and Sara. Amy is wearing her new trophy!

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Chris Hawley, owner of Tempe Paintball, heavy bag step ups.

Deadlift set up with coach Rip. - video

For Time:

Lunges 20 steps
Push Jerk 21 reps - 135 lbs
Pull Up     21 reps

Lunges 30 steps
Push Jerk 15 reps
Pull Up     15 reps

Lunges 40 steps
Push Jerk 9 reps
Pull Ups   9 reps

Katie flipping the big one...