-WOD-
"Fran"(compare to: 11-30-10)
21-15-9
Thruster (65/95)
Pull-Ups

Blue Flame CrossFit Games action!

For time:
Run 1000 meters
30 Dips
200 m Broad Jumps(perform 3 burpees every 15 jumps)

Regionals start today!

:SWOD:
Deadlift
1-1-1-1-1-1-1

:WOD:
7 Rounds
7 Squats
7 Burpees

Sydney and Jackson pacing the group

-WOD-
AMRAP in 20 minutes of:
Run 400m
Max Reps Hand Stand Push-ups

High Power

5 rounds of
8 Squat Cleans (85/115)
Shuffle Rt. 100 Feet
Shuffle Lt. 100 Feet

Jackson getting fit!

-WOD-
Three rounds of:
Row for 1 minute(record distance)
Shoulder Press reps for 1 minute(record reps)
Double Unders reps for 1 minute(record reps)
Knees to Elbows reps for 1 minute(record reps)

Score is total reps and distance

Good ol bar facing burpees

10 min AMRAP
10 DB Swings (25/45)
5 DB Front Squats (25/45)
3 Hand stand push-ups

21-18-15-12-9-6-3
Burpee
Sit-ups

-WOD-
AMRAP in 5 minutes
Squat Clean and Jerk(75/95)

Cash out with 50 Weighted Lunges

Setup

3 rounds for time
400m run
10 Burpees
20 Box Jumps
30 Push ups

YAY BURPEES!

-WOD-
Row 1000m
50 Pull-ups
50 Squats
50 Situps
50 Squats
50 Cals on the Airdyne

Tire Flips

Five rounds for time of:
15/45 pound Overhead squat, 5 reps
10 Toes to bar
Tire Flips 15 reps
20 Double-unders

Sydney demonstrating the push press

-WOD-
AMRAP in 20 min:
Run 400m
Max Reps on Pull-ups(until falling from bar)

(record reps and rounds)
Compare to 11/19/2010

Farm Project Welcomes Bryan H.!

500m Row
10 Knees to Elbows
20 Thrusters (65/95)
30 Pull-Ups
800m Run
30 Deadlifts (95/135)
20 Burpees
10 Goblet Squats (25/45)

The Boys

-WOD-
5 rounds for time of:
15 Thrusters (45/65)
15 Bar Facing Burpees

"Ill even drive, can we just please go wod now!?"

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Gary on the rower

3 min AMRAP
Front Squats (95/135)

1 min rest

3 min AMRAP
Bar Facing Burpees
*score is total reps for all 6 minutes*

We don't just carry things in boxes.

-WOD-
"Baseline"
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
(if not completed yet)

Then:
AMRAP in 20min of:
10 Push Press (45/65)
10 Knees to Elbows
10 Box Jumps

coach Josh getting some

"Baseline"
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Then

4 sets of 200m sprints
1 min rest between efforts

Quit laying around!

-WOD-
Overhead Squat
3-3-3

Then:
400m Farmer's Carry Walk
Walk must be performed by pinching a weight plate between fingers on each side.
Each time the plates are put down for rest or dropped results in a penalty of 15 Squats.

Congrats to the "Farm Project Chicks"!!

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups