July 2010

5 rounds for time of: 30 seconds – max reps of 135# (85#) hang cleans 30 seconds – max reps of burpees 1 minute rest immediately after completing round 5, choose one of the following "finishers"… notice there is no "D none of the above"!!  You MUST choose a finisher to cash-out of this WOD! […]

"The Real McCoy" 5 rounds for time of: (20:00 cap) 30 wall ball shots 40 double unders ((sub for double unders is 40 lateral tuck jumps)) compare scores to 04/14/2010     crossfit.com  

Athlete's Choice: 1) Rest Day 2) WOD A 3) shedkicker WOD A 5 rounds for time of: (14:00 cap) 15 kettlebell swings – 24kg (16kg) 15 burpees compare scores to 04/28/10 shedkicker 3 rounds for time of: 3 squat snatch – 115# 5 muscle-ups 7 hspu   crossfit.com

<<<Construction begins today in the parking lot, and in the adjacent bays.  Please use the front entrance.  Parking on McMullen St. is a good option!>>> ***Due to construction in the adjacent bays, we will be without water for several hours this morning***  "The Chief" 5 rounds, each 3:00 AMRAP, 1:00 rest of: 3 power cleans

For time: 500 meter row 21 k2e, 21 box jumps 500 meter row 15 k2e, 15 box jumps 500 meter row 9 k2e, 9 box jumps ((rx'd box=24" (20")       compare scores to 03/09/10 crossfit.com

Week of August 2nd – normal business hours Week of August 9th – Monday thru Friday 12:30pm – 9:00pm (no morning hours), normal Saturday hours 7:30am – 12:00pm Week of August 16th – Monday Tuesday Wednesday normal business hours, CLOSED THURSDAY FRIDAY SATURDAY FOR TRAINER VACATION Week of August 23rd and Week of August 30th

Athlete's Choice:   "Quite Fran-ish"    for time: 9-15-21-15-9 thrusters – 95# (65#) ring pull-ups  shedkicker: 5 rounds for time of: 9 thrusters – 135# (85#) 5 muscle-ups  crossfit.com  

This has apparently been on of the hottest Julys on record, and we have the sweat souls to prove it! Enjoy your rest day! crossfit.com 

PARTNER WOD TODAY! 2 rounds, each athlete: 400m sandbag run 3 rounds of: 15 kb swings (24kg, 16kg) 15 wall ball (20#, 15#) 15 deadlifts (135#, 95#) 100 sandbag squats, each athlete Athlete A goes on the sandbag run while Athlete B starts the triplet Athlete with sandbag can perform squats at any time Each

"Burping Nicole" Complete the following in 20:00: 5 rounds of: 400 meter run, 20 pull-ups As many burpees as possible until the clock reaches 20:00   ((The ShedHead (male and female) who completes the most burpees today will get a free t-shirt and magnet.  WOD must be performed as rx'd, no scaling up or down.  Chin