We all know the feeling.

-WOD-
Accumulate 2min of Handstand Hold
Then:
Within a 4min time cap
Run 200m
30 Box Jumps
Max Rep Wall Balls
(Score is number of Wall Balls)
Rest 3min and repeat for a total of 4 rounds

High School/ College CrossFitters putting in work

SWOD
Push Press
5-5-5-5-5

Wod
4 Rounds each for time
50 Yard Sprint
10 Dead lifts (115/185)
10 Push Ups

The Aftermath

-WOD-
Run 800m
30 Pull-ups
30 Push-ups
Run 800m

Ding dong the witch is dead.

For time:
Run 800 meters
Squat Snatch, 30 reps (you choose weight)
Run 800 meters

8am class getting after it!

Skill
5 rope ascents(not for time)

4 Rounds for time
400 m Run
20 Knees to elbows
15 Burpees

Cassie working on elevated push-ups

-WOD-
For reps:
5min of Hand Stand Push-ups
4min of Jumping Jacks
3min of Dumbell Push Jerks(25/45)
2min of Lateral Jumps
1min of Sumo Deadlift High Pulls(35/65)

10 sec transition between exercises

Keni on wall balls

SWOD
Power Clean
3-3-3-3-3

WOD
"Half Cindy"
10 min AMRAP
5 Pullups
10 Push ups
15 Squats

Whatever!

-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)

Compare to 11/2/10

Family time at the farm.

:WOD:(compare to 1/14/11)
21-15-9
wallball shots (16/20)
Knees to Elbows
Box Jumps (16/21)

Syd and Bryan in action

SWOD
Shoulder press
3-3-3-3-3

WOD
3 rounds of
30 KB swings (25/45)
30 Sit ups
30 Medball cleans (16/20)

Travis and Keni...a little friendly competition!

-WOD-
10 rounds for time:
Run 200m
15 Wall-Ball Shots (16/20)

See you at the bar

1000 Meter row
50 Lateral hops
40 Box jumps (16/21)
30 DB push press (25/45)
20 Burpees
10 Knees to Elbows

Bryan running hard

-WOD-
4 rounds for time:
Run 400m
15 Deadlifts (95/135)
15 Push-ups
15 Squats

Keni getting functional

Skill
OHS
5-5-5-5
WOD
3 Rounds
25 Power Snatch(65/45)
25 Double Unders
25 Pull-Ups

Chad getting it done

-WOD-
50 Squats
25 Hand Stand Push-ups
50 KB Swings
25 Dips
50 Squats
25 Push-ups
Run 400m with dumbbells

yard work

5 rounds for time of\
15 box jumps
bear crawl 50 feet
5 tire flips
lunge 50 feet

Baseline time again!

"Baseline"
500 M row
40 squats
30 situps
20 pushups
10 pullups

Then

1 wall ball shot
Sprint 100 feet
10 KB Swings
sprint 100 feet
2 wall ball shots
sprint 100 feet
9 kb swings
sprint 100 feet
3 wall ball shots
sprint 100 feet
8 kb swings
sprint 100 feet
4 wall ball shots
sprint 100 feet
7 kb swings
sprint 100 feet
5 wall ball shots
speint 100 feet
6 kb swings
sprint 100 feet
6 wall ball shots
sprint 100 feet
5 kb swings
sprint 100 feet
7 wall ball shots
sprint 100 feet
4 kb swings
sprint 100 feet
8 wall ball shots
sprint 100 feet
3 kb swings
sprint 100 feet
9 wall ball shots
sprint 100 feet
2 kb swings
sprint 100 feet
10 wall ball shots
sprint 100 feet
1 kb swing

Chad and Cassie "enjoying" Fran!

-WOD-
Row 2K(record time)
Then:
Back Squat
5-5-5-5

Pukey strikes again

Power Clean
3-3-3-3-3

7 minute AMRAP
5 Push ups
5 db Push Press (25/45)
5 db hang power cleans (25/45)

She's got hops!

-WOD-
5 Deadlifts
10 Hang Power Cleans
Run 200m
10 Deadlifts
20 Hang Power Cleans
Run 400m
10 Deadlifts
20 Hang Power Cleans
Run 200m
5 Deadlifts
10 Hang Power Cleans

Weights(75/95)

Telepathy

Row 50 meters
20 Pushups
Airdyne 20 cals
20 Pushups
Run 200 meters
20 Pushups
10 Forward rolls
20 Wallball shots (16/20)