3 min AMRAP
20 GHD Sit-ups
20 GHD hip extensions 25# plate

Front Squat 1-1-1-1-1-1-1

"Jodi Marino was one of our first members and when she started she'd never worked out before. It's taken time but she has come so far in the 15 months that she's been training with us. She's learned that having a paralyzed arm doesn't have to keep her from down from anything. She is now one of our hardest working and most supportive athletes. This past weekend she competed in the Project GLOC women's competition and won the award for the lady who "most embodies CrossFit." I couldn't have said it any better." -- Josh Earleywine, CrossFit Sanctify (WI)

 

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

Post time to comments.

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

Post time to comments.

"I am a 41-year-old mother of two. I have always been fairly 'small', never overweight but certainly not fit. I was never an athlete in school and never liked to run at all. A few years ago, I decided I wanted to start working out as an example to my kids and for myself. I began by working out in my garage. I still remember crying in the beginning because I would get so sore and felt like I would never get there ... A friend had told me about CrossFit. I will be honest, I was absolutely intimidated by it ... In my mind you had to be an athlete your whole life to even think about doing CrossFit, And then there was the age factor .. the only people I knew who did it were in their late teens and early twenties. I am in my 40's and did not want to walk in looking like a joke.

Finally, I convinced myself to 'just try' it ... I never heard anything negative and was encouraged every day. Here I am, 7 months later feeling the best I have ever felt. I am in the best shape of my life and I want to tell people everyday how great CrossFit is for your mind and body. I especially want to share my story to inspire anyone my age who is intimidated like I was. If I can do it, they can do it. I am continuing to set goals for myself and strive for the next level. My goal is to inspire, not impress ... I also want to show that CrossFit does not make a woman look less feminine or too 'bulky.'" -- Candy Rice

 

5 min AMRAP
9 kettlebell swings 1 pood
6 toes to bar

then, after sufficient rest...

overhead squats 1-1-1-1-1-1-1 (refer back to recent OHS 2-2-2... for proper goals)  :)

Lunge 400m for time

“No child should die in the dawn of life”      DANNY THOMAS,St. Jude Founder

3 rounds for time of:
25 Kettlebell Swings 2 pood
25 Sit-up (GHD)s
25 Box Jump (20 in.)s
25 Knees-to-elbows

Post total time.

How can you watch this video and not be inspired to begin working on your health?  I've been saying this all along: "CrossFit is healthcare!"  Climb aboard and go for a ride with us.  This stuff is life changing.  This video series: "Killing The Fat Man: Episodes 1-8" is a must see if you are battling weight loss.