Micheal, (again?)

3 RFT
800m run
50 GHD back ext
50 AbMat situps

Nicole

AMRAP 20
Run 400m
Max reps Pullups

Team Wod (SE Regionals)

Tire Flips 100 m
50 Burpees combined (Jump in/jump out/chest to ground is one)
Tire Flips 100 m

3 to a team / scale accordingly based on attendance

This one has something we all hate.

Row. Burpee, Run

3 RFT

500m row

21 burpee

400m run

21-15-9
Pull-ups
Box Jumps 24/20
Ring Push Ups

A photo album and some other new content is coming soon.  Send joel or ricky an email if there's something that you'd really like to see here.

LCF Chicks #3 - Medball Madness!

Today was another LCF chicks class. I'd like to thank everyone for coming out. You guys did a great job! We'll do it again in 2 weeks! Don't forgot to sign up for Fight Gone Bad. It's a great cause.
MetCon:
3 RFT
400m run
10 MB DL + Shrug
10 MB Front Squat
10 MB Clean
10 MB OHP

5 RFT
50 Squats (35/25/15)
20m Bear Crawl
20 (4 count) Mountain Climbers (15/10/5)
20m Sprint

"Diane"
21-15-9
Deadlift 225/155
HSPU

Skill:
Snatch & MU Review

"Amanda"
9-7-5
Muscle Up
Snatch

"Amanda" is a new workout named in honor of Amanda Miller, a 2009 Games competitor who passed away in April after battling melanoma. She was only 24

Amanda Miller at the 2009 CrossFit Games - video [wmv] [mov]

Tribute to Amanda Miller from the 2010 Games Live coverage - video [wmv] [mov]

http://games.crossfit.com/blog/2010/07/amanda-miller,712/