“Fran”

psyched!!!!!!!!!!

Puked !!!!!

21-15-9

Thrusters 20kg
Pull Ups
5:04

21-15-9

Wall Ball
Knees to elbows
Burpee to box jump
400m row
18:01

Jen C

21-15-9
Thrusters 20kg
Pull Ups
6:54
Jen, you are a machine........

8 renegade mankers 24kg
16 sumo deadlift high pull 24kg
32 sit ups
5 rounds for time

as rx'd 14min 45sec

couldn't do yesterday due to a work multisport event. very lethargic today. do Fran tonight if i'm up to it!

rob

Fran as Rx'd 6:37

FB

21-15-9
Wall-ball 10kg
Knees to elbows
Burpee Box-jump
400m row

18:01

Danny

as Rx'd

06:25

kerron

5 rounds for time

400m rower
35kg OH squat

time 15:09

my girl did it with me with 15kg OH squat 16:16

W/U walk 600m stopping every 40 steps to do 10 squat and press with no weight. walking was carrying 2 x 20kg kettlebell

session

Fran 21-15-9
thrusters with 2 x 20kg kettlebell
chins

time 4min 20sec

comparing to my last time the walking carrying the kettlebells blew out my grip before i started!

FB

600m farmers carry home (brisk walk no run) carrying kettlebells. when grip blew out punishment was 10 burpees.

total 30 burpees time 6 min 44 sec

As Rx'd 3:54sec
Joel C

As Rx'd
4.07
Amanda L

As Rx'd
3:47sec
Nat V

As Rx'd
3:42
Amelia

Fran
Thrusters 40kg
Pull Ups
21-15-9
For Time
5:03
Love it the bug is just getting worse

done on thursday morning as rx'd

fran = 3min 42sec

As rx'd

3:05

Steve W

As Rx,d
4:21
Adam

Just a quickie is there no real emphasis on form because those chin ups were a tad suss? Are you guys completeing these with correct form and by that i mean a pregnant pause at the bottom and not using ur legs to kick you up?

Hey God,

There's a great explanation of the kipping pull-up here:

http://www.crossfit.com/cf-info/faq.html#Exercises13