September 2010

Athlete's Choice For time: 1000 meter row 30 wall ball 15 burpee box jumps – 24" (20") 20 wall ball 10 burpee box jumps 10 wall ball 5 burpee box jumps       shedkicker For time: 12-9-6-3 squat snatch – 95# (55#) muscle-ups ((sub "L" pull-ups for muscle-ups)         crossfit.com

8 rounds for time of: 6 squat cleans – 135# (85#) 12 pull-ups 24 double unders ((sub 100 singles for 24 double unders))     crossfit.com

Athlete's Choice 3 rounds for time of: 30 sumo deadlift high pulls – 95# (55#) 15 back extensions 400 meter run      shedkicker For time: 21-15-9 kettlebell swings – 32kg (24kg) handstand push-ups     crossfit.com

For time: 50 hand release push-ups 40 toes to bar 30 deadlifts – 135# (85#) 20 burpee bar hops (jump & clap over the barbell) 10 thrusters – 135# (85#)         crossfit.com

The Paleo Grocery List – Let's Go Shopping! Grocery shopping – some people love it, others hate it.  No matter where you fall on the spectrum the fact is, you've got to do it if you want to eat.  Now throw following a Paleo Diet into the mix and things have gotten even more complicated,

Today's Schedule 6am-8am: WOD 9am-10am: Flexibility Training 10:30am-12pm: WOD (Last WOD starts at 11:30am)           "Fight Gone Bad" Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories) In this workout you move from each of five stations

"Helen" 3 rounds for time of: 400 meter run 21 kettlebell swings – 24kg (16kg) 12 pull-ups compare scores to 05/11/10     crossfit.com

Athlete's Choice "Randy" 75 power snatch for time – 75# (45#)           shedkicker complete as many rounds as possible in 12:00 of: 3 burpees 3 muscle-ups 3 k2e (in the rings used for muscle-ups)   crossfit.com

For time: 50-40-30-20-10 squats 25-20-15-10-5 ring dips 50-40-30-20-10 abmat situps       Happy Birthday Janice!    crossfit.com

Athlete's Choice 3 rounds for time of: 500 meter row 15 deadlifts – 225# (155#)       shedkicker 21-15-9 handstand push-ups chest to bar pull-ups         crossfit.com