800 Burpees for time.
As many rounds as possible in 20 min of:
15, 135/75lb Deadlift
12, 135/75lb Hang Power Clean
9, 135/75lb Front Squat
6, 135/75lb Push Press
Post Rounds Completed to Comments.
Alternate WOD:
“Karen”
150 Wall Balls for time. 20/10lb
Hard workin' CrossFit fellas: Jason and Chance
An interesting article: HFCS STUDY
10 Rounds for time of:
10 Pull Ups
10 Ring Dips
Post times to Comments.
Charity and Marion display their plan of action for this past Saturday's WOD. STRONG Work, Ladies!!
4 Rounds For time:
25 Wall Balls
25 Burp-Lifts (Burpee/Deadlift), 135lb men- 95lb women
25 Push Ups
Post times to Comments.
Mel, post-WOD, as he waits for his heart rate to return to normal- Way to work, bro!!
“FINER POINTS”
Be on time- we’re starting right at 9:00 am!!
In teams of two, score 1000 points for time. Select from the following scoring opportunities. Only one person may work at a time. Tally your points as you go.
Jog around the building = 15 pts
Up & Down Stairs- 1 flight = 6 pts each
Burpee = 5 pts each
DB Thruster 30-40/15-25 = 3 pts each
Box Jump, 24/18″ = 3 pts each
Pull Up = 2 pts each, Jumping Pull Up = 1 pt each
Air Squat = 1 pt each
Push Up = 1 pt each
Sit Up = 1 pt each
Wall Ball = 1 pt each
Post times to Comments.
A GREAT BIG THANKS to Erik for hanging our new Wall Ball Targets!
“Mash-Up WOD”
Perform All 3 Mash-Ups in any order, 21-15-9, For TOTAL time:
Clapping Push-Ups/Ring Rows
Ring Push-Ups/Pull-Ups
Burpees/Double Unders (sub reg. j.rope x 3…so, 63-45-27)
Post times to Comments.
Erin Aggis works Hang Power Cleans
“Eight-Ball”
Start where ever you’d like. Perform Eight rounds of:
8 KB/DB Swings 55/45
8 Pull-ups… Rx’d is without jumping
8 Box Jumps 24/18
8 DB Thrusters 45/25
8 Knees to elbows
8 Deadlifts 205/135
8 Push-ups
8 Push Press 95/75
FOR TIME!!
Post times to Comments!
Deb goin’ overhead
25-20-15 Rounds for time of:
Sit Ups
Overhead Dowel Squat
Knees to Elbows
100 yds (garage corner of blding to the Lark St. sidewalk and back ) Overhead Plate WALK- no running- one foot should be in contact with the ground at all times, 45/25lb
Post times to Comments.
“Lynne”
5 rounds for Max repetitions of:
BW Bench Press
Pull Ups
Post total reps to Comments.
Alternate WOD:
10,9,8,7,6,5,4,3,2,1 Rounds for time of:
Push Press 95/65lb
SDHP 95/65lb
Post times to Comments.
Job well done, 3/23/09 evening crew!!
3 Rounds for time of:
40 KB/DB swing 55/35
40 Box Jump
Run 800m (stop sign 2 times)
Post times to Comments.
10,9,8,7,6,5,4,3,2,1 rounds for time of:
Burpees
Knees to Elbows
Clean & Jerk 135/75lb
Post times to Comments.
Alternate WOD:
Deadlift 7-7-5-5-3-3-1-1
The crispy clean pre-WOD Saturday crew!
Nothin' quite like that post-WOD CrossFit glow!
“Angie”
Complete for time and in order, finishing all 100 reps for each movement before moving to the next movement:
100 Squats
100 Pull Ups
100 Push Ups
100 Sit Ups
Post times to Comments.
BONUS ROUND: One lap with the tire in the ally and 100 switch lunges. Finish off the week CrossFit style!
Frenchie shows us his best "psycho crossfitter" mug. Well done, Justin. You've got the look down 
As many rounds as possible in 1 half (20min) as possible of:
Sweet 16 Sit Ups
Elite 8 Box Jumps
Final 4 DB/KB Snatch, R/L=1 (males 30-50lb, females 15-30lb)
Post rounds completed to Comments.
FILTHY-FIFTY!
For time:
50 Box jump, 24/18 inch box
50 Pull-ups
50 Kettlebell swings, 55/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 75/45 pounds
50 Back extensions
50 Wall ball shots, 20/12 pound ball
50 Burpees
50 Double unders OR 150 regular jrope skips
Post time to comments.
Cherell picking up one-thirty-five.
4 Rounds for time:
400m Run
21 Pull Ups
15 Ring Dips
9 Heavy Thrusters, 115/75lb
Post times to Comments.
Warm Up:
With 45lb Barbell or PVC: Practice 10-20 reps of Deadlift, Hang power clean, Front Squat, and Push press.
Five rounds for time of:
12 Deadlifts 115/65
9 Hang Power Clean 115/65
6 Front Squat 115/65
3 Push Press 115/65
Post times to Comments.
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