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With a 95# (65#) barbell, complete as many rounds as possible in 20:00 of: 5 thrusters 7 hang cleans 10 sumo deadlift high pulls     compare scores to 02/13/2010   Happy Birthday Scott Garry!       crossfit.com

Hey, put on your RedShed gear and get out to the Netcong Day 5K (run starts at 10:00AM)       Rest Day Reflection: You, CrossFit and your nutrition. What is your take on it?   I will avoid blogging from my paleo soapbox, because I am probably the biggest paleo cheater out there!  But

Before you start today's WOD, take a moment to remember all the lives lost and families affected by what happened nine years ago today.    For time: 50 kettlebell swings – 24kg (16kg) 40 wall ball shots 30 pull-ups 20 ghd sit-ups 10 sumo deadlift high pulls – 95# (75#) 100ft. overhead walking lunges –

3 rounds for time of: 500 meter row 21 burpees 400 meter run       crossfit.com

Athlete's Choice For time: 15-14-13-12-11-10 push press front squat 115# (75#)  compare scores to 02/15/2010        "The Re-Match" 5 rounds for time of: 7 handstand push-ups 30 double unders compare times to 06/04/2010          crossfit.com Witness Janice's parents as we convert them to CrossFitism!  

  CHOOSE THE LEVEL THAT WILL CHALLENGE YOUR FITNESS & SKILLS Level 1 7 rounds for time of: (22:00 cap) 12 hang power snatch – 75# (45#) 21 box jumps – 20"     Level 2 7 rounds for time of: (25:00 cap) 12 power snatch – 95# (55#) 21 box jumps – 20"  

Athlete's Choice Complete as many rounds as possible in 15:00 of: 15 ring dips 30 double unders ((sub 100 singles for 30 double unders)) compare scores to 12/02/2009       For time: 1000 meter row 50 back squats – 135# (95#), from the rack 30 push press – 135# (95#), from the deck     where

Enjoy the extra rest day!!     crossfit.com

Great post regarding "extra work vs. extra wods" from CF Champions in Texas First, let's all congratulate Kevin on his recent CrossFit Affiliation… and wish Brendan luck as he enters his second day of the L1 Cert!   Rest Day Reflection Life lessons…. they have been happening to us since we were born.  Some of

For time: 21-15-9 squat cleans – 135# (85#) hand release burpee bar hops       crossfit.com