Monday's WOD

5 Rounds of:
12 Deadlifts @ 185/135
( Cannot release bar until finished with round)
9 Wall Ball Shots
6 Burpees

Saturday's WOD

As it was a rest day on the main site, we did WOD #7, the triplet from the 09 Games

As many rounds as possible, in 8 minutes

4 Handstand pushups

8 kettlebell swings

12 GHD (Tire) Situps

This was a fun one, as the 8 minute deadline forced athletes to hurry to get the work in.

Nice work to all. We'll see this one again.

Friday's WOD

Warm up

Joint rotations

Med ball catch

Skill

Toes to bar

WOD

30 Muscleups for time

If you cannot do muscleups, do 120 pullups and 120 dips

Wednesday's WOD

Folks,

I'd like to consolidate the afternoon WODS to just 2 WODs, 1 at 5 and 6.

Hope that's not a problem.

Here's an alternative workout program from crossfit.

http://www.funnyordie.com/videos/225c3c41dd/attack-cardio-with-vinnie-jones

Warmup

Joint Rotation

Pushup Progression

Skill

Handstand pushups

WOD

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Brian

Tuesday's WOD

Warm up

Joint rotations

Pullups 3 sets of 5-focus on full range of motion

Situps (on the tire if you can) 3 sets of 10

Skill

Jump rope for 5 minutes

100 single unders forward

100 single unders backward

Work on double unders

WOD

7 Rounds, for time of:

7 pullups

14 Kettlebells Swings 55/35

21 Squats

Our prayers go out to the Choate family.

Brian

Monday WOD
Thruster 1-1-1-1-1-1-1 reps

Friday WOD
"Grace"
Clean and Jerk 135 pounds, 30 reps
Use 95 pounds or 65 pounds as needed