August 2010

3 rounds for time of: 15 overhead squats – 95# (55#) 30 deadlifts – 95# (55#) 200 meter sandbag carry – 45#   ((if you are participating in the ego challenge tomorrow, I would suggest taking today as a rest day!))   crossfit.com

"Friday the 13th!" 13 rounds for time of: 13 wall ball shots 13 double unders (sub 13 lateral tuck jumps for double unders)   crossfit.com

Athlete's Choice 1) rest day 2) day 4 wod For time: 10-9-8-7-6-5-4-3-2-1 pull-ups box jumps – 24" (20") abmat sit-ups        crossfit.com

Athlete's Choice For time: 2000 meter row – 4 burpees every minute on the minute, starting at minute zero   shedkicker: 5 rounds for time of: 5 muscle-ups 10 ohs – 115# 15 t2b 20 ghd sit-ups   crossfit.com

5 rounds for time of: 400 meter run 45 sandbag squats – 45# (mens rx'd-front squat, women's rx'd-back squat)       crossfit.com

Complete as many rounds as possible in 15:00 of: 15 sumo deadlift high pulls – 95# (65#) 20 single arm kettlebell swings (total swings) – 24kg (16kg) 30 push-ups – hands release at the bottom of each push-up      crossfit.com

Rest Day The post-pregnancy comeback….look for Lisa's name back on the board in the next week or so.    crossfit.com

Athlete's Choice 3 rounds for time of: 400 meter sandbag carry – 45# 21 lateral tuck jumps – 12" (scaled up=21 double unders) 12 sandbag thrusters – 45#         For time: 500 meter row 150 double unders 50 burpees   NEILL WINNER!       compare scores to 04/16/10   crossfit.com  

With a 95# (65#) barbell, perform the following movements/rep scheme until the clock reaches 20:00 1 deadlift 1 power clean 1 squat clean 1 squat clean thruster 20 toes to bar After completing each round, add one repetition to each barbell movement… always finishing the round with 20 toes to bar.  So this essentially is

Athlete's Choice 3 rounds for time of: 25 thrusters – 75# (45#) 25 back extensions     shedkicker: For time: 50 wall ball, 10 muscle-ups 40 wall ball, 8 muscle-ups 30 wall ball, 6 muscle-ups 20 wall ball, 4 muscle-ups 10 wall ball, 2 muscle-ups compare scores to 04/28/10   crossfit.com