Only 7 Days left to list your score for the Thruster challenge!

• 3 sets of max handstand pushups OR Thruster challenge

• “Nicole”
  AMRAP in 20 minutes
  400m run
  Max pullups

  Note number of pullups completed for each round.

Sweat Angel

Squat 3×5 (add 5lbs to last workout)
Press 3×5 (add 5lbs to last workout)

Then, 5 rounds for time:

7 Deadlifts
21 Double Unders

Graphic by David "Chef" Wallach from CrossFit Breakaway

LAST CHANCE!

We’re getting the T-shirts made this week, so this is a last chance to post your ideas and votes.

Some of the slogans we suggested were more popular than others, and a lot of you posted some great new ideas.

Please review the June 14th comments and let us know your top 3 choices.  You can also post your vote or ideas on the corkboard at the gym.

Annie Sakamoto, original 'nasty girl', photo courtesy of CFHQ

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135#/95#)

Happy Father’s Day!

* Good luck to everyone running the Manitoba marathon in the blistering heat this morning!

* Congratulations to Gary, who is the proud dad of baby Lucas, born June 17.

* Just over a week left to complete the Thruster Challenge.  Coach B will be  disappointed when he gets back if we don’t get some more scores up on that board…

Getting under it

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Then,  5 rounds for time:

6 pullups

9 wall ball shots

12 box jumps

Baseline

Deadlift 3×5

Add 5#.

Then, for time:

15 Clean & Jerks  (125#/85#)
Run 400m
10 Clean & Jerks  (125#/85#)
Run 200m
5 Clean & Jerks  (125#/85#)
Run 100m

Push

Squat 3×5

Add 5# to last workout.

Strict Pullups 3 x max reps

Rest a few minutes between sets.

Then, for time:

1 suicide
25 Knees to Elbows
2 suicides
20 Knees to Elbows
3 suicides
15 Knees to Elbows
4 suicides
10 Knees to Elbows
5 suicides
5 Knees to Elbows

Intense

Complete as many rounds as possible in 20 minutes of:

115-pound hang power clean, 15 reps
12 Ring dips
21 Sit-ups

Elbows Up!

If you weren’t in on Monday, sorry but you must do “Baseline”.

If you did Baseline on Monday…

Press 3×5

Add 5lbs to last workout.

Then, complete as many rounds in 15 minutes as you can of:

7 Front Squats (185#/125#)
7 Burpee Pull Ups

The Bear

“Baseline”

500m row

40 squats

30 situps

20 pushups

10 pullups

Then, 3 rounds:

10 GHD Hip Extensions @ 3010

Max time L-sit or tuck-sit hold

3010 means 3 sec down, 0 sec pause at bottom, 1 sec up and 0 sec pause at top.  This is not for time.  Go straight from the GHD hip extensions to the L-sits, but rest approx. 90 seconds between rounds.