August 2010

5 rounds for load:
1.5 Press 2-2-2-2-2
1.5 Pull-up 2-2-2-2-2 (add weight)
2:00 Rest

5 rounds for load:
Front Squat 3-3-3-3-3
Back Squat 3-3-3-3-3
2:00 Rest

1:00 Max Reps Tire Flip

For time with a partner:

wod 1
Move 8 sanbags 100ft (one at a time)
70/35/35/35/35/15/15/15

wod 2
Move 8 kettlebells 100ft (farmers walk)
70/70/53/53/35/35/26/26

wod 3 (divide the work anyway you like)
80 double unders
60 T2B
40 burpees
20 Box Jumps

Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

No Yoga today….Jill’s out of town.

9:30am  Boxing
10:00am  teaching Olympic Lifting at Core CrossFit
11:30am  Boxing
2:00pm  Olyimpic Lifting at EVCF

For time:
400m SB Run 35
Annie
50-40-30-20-10
Double Unders
Sit-ups
400m SB Run

Open Gym

This big guy drops by the gym on his morning walk a couple of times a week.  110lbs!

1.5 Press 3-3-3-3-3
1.5 Pull-up 3-3-3-3-3 (add weight if you can)
1.5 Push-up 3-3-3-3-3 (add weight if you can)
Sit-up 30-30-30

Add your times for each round for a score:
7 rounds:
3 Deadlift 275/185
7 KBS 70/44
21 Calorie Row
Rest 2:00

Complete for time in teams of 3:
(Complete each wod before moving to the next)
(The work may be divided any way you choose)
wod 1:
1200m Run
90 Pull-ups
60 Box Jumps 18″
wod 2:
Move 12 Sandbags over the wall and back
Using the Prowler move 6 20kg plates and 6 10kg plates 60ft
wod 3:
60 Push-ups
90 Squats
1200m Run