Let the Bodies Hit the Floor!

-WOD-
"Fran"(compare to: 9-28-10)
21-15-9
Thruster (65/95)
Pull-Ups

Thursday night action

"Fran"(compare to: 9-28-10)
21-15-9
Thruster (65/95)
Pull-Ups

Do you think you could use one of these? (not the chairs!!)

-WOD-
Five rounds for time:
200m dumbbell farmer's carry
95 pound Push Press 12 reps
24in Box Jump 12 reps
75 pound Sumo Deadlift High-pull 12 reps

And you thought you had ugly hands?

5 rounds for time of
5 power snatch (65/95)
5 Overhead Squat (65/95)
25 Doube unders

Butterfly Pullup

20 Min AMRAP of:
400 M Run
Max pullups until falling off bar

Carol B.

-WOD-
4x200m sprint each for time
Rest 1minute between each sprint.

Then:
"Cindy"
AMRAP 20minutes
5 pull-ups
10 push-ups
15 squats

Karen

"Karen"
150 Wall Ball shots For time

Syd setting up for deadlift

-WOD-
Skill Practice: Handstands

For time:
"Grace"....kinda
30 Clean and Jerk (135lbs)
*Stop every minute on the minute and complete 2 Burpees*
Compare to 8/5/10

Jerri getting inverted

:SWOD:
Max Reps in 3 Mins of:
Back Squat(95/135)
Then
Complete as many rounds as possible in 12 minutes of:
30 Double Unders
5 Deadlifts (115/205)

Jackson doing work!

:WOD:(Compare to 10-15-10)
Three rounds for time of:
135/95 pound Hang power cleans, 15 reps
15 Burpees

Syd

-WOD-
Five rounds for time:
Run 400m
30 Sit-ups
15 Deadlifts(135/95)

Jolie has arrived!!

Three rounds for time of:
30 Kettlebell swings, 25/45
25 Wall ball shots, 16/20 pound ball
20 Pull-ups

Rich Froning Jr. (2nd Fittest Male 2010 Games)

-WOD-
Overhead Squat 2-2-2
Then:
4 Rounds for time of
Run 400m
10 Overhead Squats

12 Min AMRAP
25/45lb DB Thrusters 6 Reps
5 Pull-Ups

Big Boy Paleo

“Annie”(Compare to 6/30/10)
Double Unders/ Sit-ups
50-40-30-20-10

What is CrossFit?

-WOD-
10 Pull-ups
20 Box Jumps
30 KB Swings
30 Pull-ups
20 Box Jumps
10 KB Swings

CrossFit Nation

Compare to 9/9/10
4 rounds of
1 mins of max reps Clean and Jerk (95/45)
1 mins of max reps Push ups
*score is total reps*

Be Great

-WOD-
Strength:
Front Squat 5-5-5-5
Then:
For time
15-12-9
Front Squats (105/85/65)
Burpees(with jump over bar between each burpee)

The Paleo Solution

Complete as many rounds as possible 15 minutes of:
10 Wallball shots, 16/20 pound ball
10 Sit-ups
10 Superman