3 Rounds for Time

10 back squats

10 pull-ups

10 burpees

Took this from the Midwest qualifier and modified it.

Back Squats

5x3

Then

3 Rounds

400M Run

20 KB Swings (53/35)

15 Box Jumps (24/20)

10 Burpees

21-15-9

Back Squats (135M/95W)

Deadlift (225M/185W)

Pull Ups

Morning Crew

Richard 7:46 (45lb Squat/65lb Deadlift/Green Band)

James 9:11 (95lb Squat/135lb Deadlift/Jumping Pull Ups)

Brandon 9:00 (Rx'd)

Mike 11:32 (Rx'd)

Evening Crew

Dora 8:21 (12-9-6)(pvc/45lb/bb)

Dianne 10:26 (pvc/65lb/bb)

Brett 13:40

Rowdy 20:56 (65lb/95lb/jpu)

Beth 20:02 (pvc/30lb/bb)

James 10:23 (135lb/155lb/jpu)

Jason 10:29 (135lb/185lb)

Stephanie 7:57 (pvc/35lb/bb)

Judy 8:09 (pvc/30lb/bb)

We had a great turnout today for the Saturday class. Once again you all were very impressive. Way to push through those heavy presses.

2/7/2009

5 Rounds

5 Presses (135M/105W)

10 Pull Ups

10 Wall Balls (20M/15W)

20 Sit Ups

20 Squats

Shawn 16:28(65#)

Jason 16:16(95#)

Patty 18:11(25#)

Lynn 16:15(35#)

Diane 17:56(20)

Regina 19:30(20#)

Chris (3) 13:57(65#)

John 18:03(95#)

Brandon 14:23(rx'd)

Judy 19:59(35#)

Janeen 14:41(55#)

Mikey (3) 17:50(95#)

Jesse 19:32(95#)

Back Squat

7 sets

1 rep



Ripp low bar back squat from CrossFit Santa Clarita on Vimeo.
video courtesy of crossfit.com