:WOD:(compare to 4-25-11)

10 rounds for time

Sprint 50m

15 Sit-ups

15 Supermans

:SWOD:

shoulder press

2-2-2-2-2

:WOD:

3 Rounds

Run 800 M

20 Box jumps

-Skill-

5 Rope Climbs (Bring your long socks! Right Chad?)

-WOD-

Seven rounds for time of:

Run 50 Yards

7 Chest to bar Pull-ups

7 reps Overhead Squat 35/65/95

7 Handstand Push-ups

Compare to 10/20/10

:WOD:(compare to 1-31-11)

Eight rounds, each for time of:

95/65 pound Thruster, 4 reps

8 Pull-ups

100 meter Sprint

Rest 1 minute

*Record total time (including rest) for score*

Is she praying?

-Skill-

Learning the KB Snatch

-WOD-

50-10-50 of each:

Push-ups

Sit-ups

Supermans

Box Jumps

LL

:Skill:

100 Double unders

:WOD:(compare to 10-15-10)

3 rounds

15 hang power cleans (95/135)

15 burpees

30 bench presses (75-135)

30 back squats (95-185)

30 kettlebell swings (35-53)

30 tire flips

75 yard sled sprint (50-100)

-Skill-

Thruster 1-1-1-1-1

-WOD-

5 rounds for time of:

25m Walking Lunges w/ empty bar overhead

10 Burpees

:Skill:

2 rounds(not for time)

10 forward rolls

10 cartwheels

:WOD:

"Diane"

21-15-9

deadlift (135/225)

handstand pushups

I don't know if that is what a wall is used for!

-WOD-

4 rounds for time of:

400m run

5 Squat Cleans (35/65/95/115/155)

Sledding

5 rounds

run 200 meters

20 pull-ups

run 200 meters

20 push-ups

run 200 meters

20 sit-ups

run 200 mters

20 squats

Lynnlee doing some programming

:SKILL:

5 rope climbs

:WOD:

5 rounds

40 yard sled sprint (50lb/100lb)

15 dumbell push press (25/45)

So fast the camera can't keep up!

-Skill-

30 OHS with empty bar

-WOD-

50-40-30-20-10 of the following:

Squats

Sit-ups

5 rounds each for time of

15 cals on airdyne

6 power cleans(95-185)

12 knees to elbows

*rest as needed between rounds*

Cassie working hard!

-Skill-

Deadlift 2-2-2-2 (Go Heavy!)

-WOD-

Row 2K

:WOD:

(compare to 12/28/10)

For Time

100 burpees

100 walking lunge steps

*finish all burpees before moving to lunges*

3 rounds for time

20 back squats(75/115)

800 meter run

Full Extension

-Skill-

10 40m Sprint Backward and Forward

-WOD-

AMRAP in 10 min

7 Box Jumps

7 Push-ups

7 Power Cleans

"Baseline" (make-ups)

coach Britt doing work

"Baseline"
500 meter row
40 squats
30 sit ups
20 push ups
10 pull ups

You have the remainder of the class time to complete

:SWOD:
snatch grip deadlift
3-3-3-3

front squat
2-2-2-2

*rest as needed between sets*

-Skill-

3 min Jumprope for reps

-WOD-

"Nate"

AMRAP in 20 min

2 Muscle-ups

4 Handstand Push-ups

8 KB Swings (70)

or

"Nate's Little Brother"

AMRAP in 20 min

4 Pull-ups

4 Ring Dips or Regular Dips

4 Handstand Push-ups

8 KB Swings (35/53)

Mud run fun

:SWOD:
weighted pull ups

1-1-1-1-1

:WOD:

"Fran"

21-15-9

Thrusters (65/95)

Pull ups