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Warm-up1000m row5:00 foam roll WOD"Elizabeth"For time:21-15-9squat clean – 135# (85#)ring dips repeat WOD from 10/06/2010        Happy St. Patrick's Day!       crossfit.com crossfitlisbeth.com

Warm-up3 rounds: 1 heavy press, 30 sec bar hang (arms extended)5:00 foam roll WOD3 rounds for time of:10 hand release burpees20 goblet squats – 32kg (24kg)400m run (40 box jumps – 20" box)          Happy Birthday Charlie!       crossfit.com crossfitlisbeth.com  

PLEASE PARK ON McMULLEN STREET OR STROUD'S PARKING LOT TODAY!! Warm-up500m row4 rounds: 5 walking lunges, 5 burpees5:00 foam roll WODFor time:10-20-30-20-10sdhp – 95# (55#)kb swing – 24kg (16kg)          crossfit.com crossfitlisbeth.com    

Warm-up3 rounds: 1 heavy squat clean, 20 second inversion (not shooting for a pr, just use heavy barbell)5:00 foam roll WODAMRAP in 12:00 of:5 pull-ups10 t2b15 wall balls cash-out – 3:00 max reps of double unders (20" box jumps)         CFE WOD: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results

The ranting of a CrossFit addict…   Addressing some questions regarding the nutrition challenge: 1) Honey, Agave, Cane juice etc. are all SUGAR, and are worth -1 point (that's minus one!)  Remember the objective is to avoid sugar! 2) Limit your fruit intake please, and read the labels of your dried fruit.  Any added sugar

The life of a CrossFit Addict Some people have dependency issues… addictions.  Mostly, addicts areconsidered weak-willed, unhealthy etc.  But not me… I’m a CrossFit addict. Hello, my name is (insert your name here)… and I am a CrossFit-aholic.  Iam not in denial!  I am well aware of my addiction, and I wear it proudlyfor all

Warm-up: 1000m row5:00 foam roll Partner WODFor time:Triple "Helen" with a 150 wall ball cash-out! Rules:>Teams of 2 athletes must complete 9 rounds of: 400m run, 21 kb swings, 12 pull-ups before attempting the cash-out.>Both athletes can be moving at the same time and do the same movements atthe same time if their strategy calls for it.>A

Warm-up:Skills10:00 Snatch practice – kb/pvc/barbell5:00 foam roll For time:buy-in: 25 back squats – 135# (85#) 3 rounds of:40 double unders (200 singles)15 box jumps – 24" (20")25 back extensions cash-out: 50 deadlifts – 135# (85#)         crossfit.com crossfitlisbeth.com

Warm-up: tabata jump rope – 8 rounds, :20 on, :10 off5:00 foam roll   (repeat wod from 11/09/10) 7 rounds for time of:12 kb swings – 32kg (24kg)12 burpees     shedkicker: Four rounds for time of:7 Muscle-ups225 pound Deadlift, 15 repsWalking Lunge, 30 steps     crossfit.com crossfitlisbeth.com

Warm-up3 rounds: 10 ghd sit-ups, 10 burpees – moderate intensity5:00 foam roll     3 rounds for time of:400m run15 squat snatch – 75# (45#)9 handstand push-ups     crossfit.com crossfitlisbeth.com