Crossfit Richardson

"Cindy"

20 min amrap

5 pull ups

10 push ups

15 squats

or

"Heavy Cindy"

20 min amrap

5 weighted pull ups

10 reps bench press

15 back squats

Deadlift

10-5-5-3-3-1-1-1

"Nancy"

5 rounds for time

400m run

15 overhead squats, 95#

"Lynne"

5 rounds max rep

bench press

pull ups

"Fran"

21, 15, 9

thrusters, 95#

pull ups

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Post time to comments.
Compare to 090414

REMINDER: SATURDAY CLASS AT 9am ONLY!!

"Helen"

3 rounds for time

400m run

21 kb swings

12 pull ups

SATURDAY MORNING......NO 10AM CLASS!!

WE WILL HAVE CLASS AT 9AM.

CROSSFIT RICHARDSON (JOHN) HAS RENTED THE GYM OUT TO HIS FAVORITE NIECE FOR A "FANCY NANCY" BIRTHDAY PARTY AT 10:30, SO UNLESS YOU HAVE A GIFT, I SUGGEST COMING AT 9AM.

THANKS

4x400m run

2 min. rest between each

"FGB-ish"

same format as "Fight Gone Bad" with 5 different exercises:

bench press

ghd sit ups

pullups

kb swing

squat clean

"Jackie"

1000m row

50 thrusters, 45#

30 pull ups