Monday – WOD

5K run

Post time to comments. Compare to 100909.

MegHan takes on the tire.

Sunday – WOD

For time:

50 box jumps, 24″
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 steps walking lunge
50 knees to elbows
50 push presses, 45 lbs.
50 back extensions
50 wall ball shots, 20 lb. ball
50 burpees
50 double unders

Post time to comments. Compare to 071909.

Brent works his way up to a double at 266.

Saturday – Make-up/Skill/Rest Day

Post work and results to appropriate day’s comments.

Mark and Andrea work their way through the snatch/push-up AMRAP.

Friday – WOD

Complete as many rounds in 20 minutes as you can of:

12 power snatches, 65 lbs.
10 push-ups

Post rounds completed to comments.

Jason takes a stroll to finish off a day of heavy back squats.

Thursday – WOD

With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets as needed each minute.

Post number of minutes completed to comments. Compare to 081309.

With one pull of 460, Dustin sets a deadlift PR, establishes a new red mark for the "CrossFit Total", and joins the exclusive 1000-lb. club.

Wednesday – WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

After warming up with each movement, the athlete gets three, and only three, attempts at performing each lift. Unless we give you the go-ahead to include a little slop in your lifts, form must be perfect for the rep to count.

Post total to comments. Compare to 101309.

Sarah hits top speed.

Tuesday – Make-up/Skill/Rest Day

Post work and results to appropriate day’s comments.

Jenna, Joe L., and Jeff take advantage of the loading dock's relative warmth.

Thanks, 70’s Big!

Monday – WOD

Five rounds for time of:

3 snatches, 95 lbs.
15 overhead squats, 95 lbs.
400m run

Post time to comments.

Josh explores alternate methods of interval running.

Sunday – WOD

Four rounds, each for time, of:

800m run

Rest as needed between efforts.

Post times to comments. Compare to 081009.

Mick stands victorious.

Saturday – WOD

25-50-75 reps for time of:

Squats
Push-ups
Pull-ups
Sit-ups

Post time to comments.

Jenna pulls 1 Jetta + Esteban + Cookie.