North Shore CrossFit

WOD

Front Squats 3×3

As many rounds in 20 minutes

• 5 Military Press
• 5 Push Press
• 5 Push Jerk

skills

Military press 5×5

WOD

4 rounds

• 10 thrusters
• 10 pullups
• 10 box jumps

Workout of Day

Overhead Squats

3-3-3

15-12-9

• Weighted Burpees
• Pushup rows
• Knees to Elbows

Our very own Brandon Henshaw has gratuated from Basic Training!  Congratulations to Brandon and his family. 

WOD

4 Rounds

• 25 Squats
• 1 Muscle up (Sub 4 pullups/4 Dips or 4 jumping muscle ups)
• 10 Hang Power Cleans (135#/95#)
• 1 Muscle up

I am having tecnical difficulties today and a time shortage so here is link to watch the nasty girls video.  http://www.crossfit.com/cf-info/excercise.html  The video is on the right side of the page almost at the bottom.  Enjoy!

Workout of Day

3 Rounds

• 30 Goblet Squats (40/30lb)
• 30 KB Swings (1/1.5 pood)
• 30 Pullups
• 10 overhead lunges (45lb bar)

I know it is a little late but this is a picture from the now famous CrossFit tour Kathy was on last month.  Kathy hit three gym’s in California.  CrossFit San Fran, Santa Cruz and Napa Valley.  Here is a picture of the Napa Valley crew before a workout.  We have affiliates all over the world.  If you are going on vacation check to see if there is a CrossFit nearby to visit.