100 pull-ups for time

* Ellen and Jade both AAA midget girls Saskatoon Stars.  Both Crossfitters and both kick butt athletes who just made their first midget AAA team - congrats girls.  If these girls keep it up they will be unstoppable int he future - look out competition here they come.

3 Front Squats

rest 30 sec

max ring dips

rest 3 min

5 rounds - work up to max front squat and attempt max reps on all 5 sets for ring dips

* Ellen and jade left their tags on the board on their way out.  Pretty sweet pic of me as well with those ripped abs and bulging biceps….. and stick legs.

Du’s

Sit-ups

50-40-30-20-10-20-30-40-50

For Time:

*Barber and her sled pull

* Freaky Danny Macaskill on his bike

45/90# Sled Drags x 5

rest as needed

15 185/225# Deadlift x 4 - rest 2 min

* 400m Farmers walk -

8 min Cindy

rest as needed

Deadlift 5 x 3 - rest 3 min

- work up to a heavy set - not a PR

* Margo “even my eyes are sweating” Junk - after her farmers walks

200m run intervals every 4 min x 8 rounds

*Roo hoisting up big weight

10 touch and go power cleans  x 4 - rest 2 min

rest as needed

400m run @ 80-90% max exertion - focus on technique

rest 2 min

4 rounds

*Holy woof - flexibility.  I thought it was funny when someone suggested C-Party put this pic as her cupid.com photo.  I am sure she would get lots of hits.

30 pull-ups

30 push-ups

30 KTE

rest 3 min

20 pull-ups

20 push-ups

20 KTE

For time;

* A runner - giving me the finger

15 100/155# BB Squat Clean

30 Toes to bar

30 box jumps 20/24″

10/15 muscle -ups

30 push jerk 25/40# DB

30 DU’s

15 95/135# thrusters

30 pull-ups

30 burpees

300′ walking lunges with 25/40# plate OH

* Some major scaling will be allowed obviously