Level I
“JonesCrawl”
3 Rounds
10 Deadlifts  @ 115% of BW
25 Box Jumps  24″/20″
+
3 Rounds
20 Ball Slams  25#/15#
50 Sit Ups
Post times.
Level II
3 Rounds
50 Double Unders
40 Sit Ups
30 Wall Ball  20#/14#
20 Pull Ups
10 HSPU
Level 2X
15 Strict Muscle Ups
30 Press 115#/83#
60 Strict Pull Ups
Post time.

Level I
42-30-18
KB Swings   53#/35#
Burpees
Calorie Row
Post time.
Level II
10 Deadlifts  275#/185#
15 Power Cleans   175#/125#
20 Push Jerks  135#/95#
25 Thrusters  95#/65#
Post time.
Level 2X
3 Rounds
15 Wall Ball  30#/20#
15 Power Snatch  135#/93#
Post time.

Level I
800m Run
20 Alternating Arm DB Snatch  35#/25#
20 “Hand Release” Push Ups
20 Deadlifts  135#/95#
400m Run
30 Alternating Arm DB Snatch
30 “Hand Release” Push Ups
30 Deadlifts
Post time.
Level II
3 Rounds
400m Run
40 Unbroken Double Unders
15 GHD Sit Ups
20 Pistols
Post time.
Level 2X
“Death By Thruster”
On the first minute, do one Thruster.  135#/93#
On the second minute, do 2 Thrusters.
Continue for as long as possible.
+
200m KB Farmer Walk  2 @ 70#/2 @ 53#
30 Fat Bar Pull Ups
Post highest rep count and time.

On June 1st, CFEC will help organize the First Annual “Fittest Firefighter” competition at the Santee Sportsplex. This will be a CrossFit style competition that will be among San Diego County’s Firefighters.  CFEC is looking for volunteers to help with this event, that all proceeds will go to American Cancer Society.  If you’d like to volunteer, please contact Paul as soon as possible.  The above flyer gives the most basic information about the when and the where.  We will need score judges, support staff and people to help assemble and disassemble equipment.
Level I
1500m Row
50 Med Ball Cleans  20#/16#
50 Sit Ups
50 DB Thruster  35#/25#
50 Burpees
Post time.
Level II
“JT”
21-15-9
HSPU’s
Ring Dips
Push Ups
+
2 Mile Run
Post times.
Level 2X
AMRAP in 5 Minutes
KB Jerks   2 @ 53#/2 @ 35#
+
AMRAP in 5 Minutes
KB Snatch  53#/35#
+
30 TGU’s  53#/35#
60 GHD Sit Ups
Post rep count and time.

Level I
20 Back Squats  95#/63#
20 Pull Ups
20 Push Jerk
400m Run
20 Front Squats
20 Pull Ups
20 Push Jerks
400m Run
20 Overhead Squats
20 Pull Ups
20 Push Jerks
Post time.
Level II
Front Squat  3,3,3,3
+
200 Double Unders
25 Squat Cleans  115#/73#
100 Double Unders
25 Clean and Jerk
Post load and time.
Level 2X
15 Deadlifts  315#/205#
15 Muscle Ups * after every 5th one, hold 135#/93# overhead for :30
30 KB Swings  70#/53#
60 Burpees
Post time.

Southern California CrossFit Regional Update: After 2 days and 4 events, Teshina is in 12th place and Briley is in 18th. Check the CrossFit Games site for more details.

4 Rounds
500m Row
15 Push-Ups
15 Overhead Squats 95#/63#
15 Sit-Up to Stand 25#/15#
Post total time.
CrossFit Games Regional Update: After the days events, Teshina is currently in 12th place and Briley is in 14th.  They both set new PR’s during the morning “Diane” workout, Briley 3:10, Teshina 6:49.  Congratulations and Awesome Job to both athletes!
More information can be found on the CrossFit Games site.

Level I
5 Rounds
50 Jump Rope
12 DB Thrusters 35#/25#
8 Pull-Ups
Post total time.
Level II
5 Rope Climbs
10 KB Snatches 53#/35# (5 Rt. Arm, 5 Lt. Arm)
2 HSPU’s
4 Rope Climbs
10 KB Snatches 53#/35# (5 Rt. Arm, 5 Lt. Arm)
4 HSPU’s
3 Rope Climbs
10 KB Snatches 53#/35# (5 Rt. Arm, 5 Lt. Arm)
6 HSPU’s
2 Rope Climbs
10 KB Snatches 53#/35# (5 Rt. Arm, 5 Lt. Arm)
8 HSPU’s
10 KB Snatches 53#/35# (5 Rt. Arm, 5 Lt. Arm)
1 Rope Climb
10 KB Snatches 53#/35# (5 Rt. Arm, 5 Lt. Arm)
10 HSPU’s
Post total time.

Level I
1000m Row
30 Deadelifts  135#/95#
30 Lateral Bar Jumps  R/L=1 Rep
20 Deadlifts
20 Lateral Bar Jumps
10 Deadlifts
10 Lateral Bar Jumps
1000m Row
Post time.
Level II
21-15-9
Clean and Jerks 135#/93#
Burpee Box Jumps  24″/20″
+
2 Mile Run
Post times.
Level 2X
3 Rounds
400m Run
10 Push Jerk  155#/103#
15 Toes to Bar
20 Burpees
Post time.
Notice:  Please check the abbreviated class schedule for this weekend.  We will NOT be having a 5:15 a.m. or 5:00 p.m. class Friday and we will be CLOSED Sunday.  Sorry for the inconvenience.

Level I
“Hamburguesa”
5 Pull Ups
10 Push Ups
20 Squats
200m Run
21 KB Swings  53#/35#
12 Pull Ups
400m Run
75 Wall Ball 20#/14#
400m Run
12 Pull Ups
21 KB Swings
200m Run
20 Squats
10 Push Ups
5 Pull Ups
Post time.
Compare to 11/22/2011, 6/29/2010, 6/09/2009, 1/22/2009
 Level II
Front Squats  5 X 5
+
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
Post load and time.
Notice:  Please check the abbreviated class schedule for this weekend.  We will NOT be having a 5:15 a.m. or 5:00 p.m. class Friday and we will be CLOSED Sunday.  Sorry for the inconvenience.