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For time: 75 double unders 60 wall ball 45 ring dips 30 pull-ups 15 hang clean & jerks – 115# (75#) ((sub 200 singles for 75 double unders))   crossfit.com  

We have had a couple of very good weeks of training leading up the the OTG Open Fitness Challenge.  Keep your eyes out for an end of the week schedule change due to the competition this coming weekend. Hope you all have a great Sunday!   ((we obviously didn't get the memo about the location

Complete as many rounds as possible in 20:00 of: 15 pull-ups 10 hang power snatch – 75# (55#) 15 box jumps – 24" (20")       crossfit.com

"Allyson"       With a 135# (85#) barbell, perform 5 rounds for time of: 2 squat cleans 3 thrusters 5 front squats 10 burpees compare scores to 11/09/2009 ((Rules for "Allyson": Your second squat clean CANNOT be your first thruster!  You must complete 2 full squat cleans before starting the thrusters!))     crossfit.com

Athlete's Choice For time: 1000 meter row 100 kettlebell swings- 24kg (16kg)           shedkicker 3 rounds for time of: 25 overhead squats – 95# (65#) 50 double unders   crossfit.com

5 rounds for time of: 30 squats 15 ghd sit-ups 30 double unders ((sub for double unders is 120 singles)) compare scores to 12/12/20009     crossfit.com

Athlete's Choice For time: 400 meter sandbag carry 21-15-9: deadlifts – 185# (115#), hand release push-ups 400 meter sandbag carry         shedkicker For time: 30 muscle-ups     crossfit.com

Death by Thrusters – 95# (65#): With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute… continuing as long as you are able. Use as many sets each minute as needed. Score=total number of reps completed   crossfit.com

    Hope everyone enjoys a fun Halloween today!    

7am-9am WOD (8am cut-off time) 9am-10am Flexibility ($10 to participate, please bring a mat) 10:30am-12pm WOD (11:30 cut-off time)       3 rounds for time of: 30 sumo deadlift high pulls – 95# (55#) 30 burpee box jumps – 20"     crossfit.com