100 Ball Slams (20/10)

Rest 3 Minutes

75 Box Jumps (20in)

Rest 3 Minutes

50 GHD Sit Ups

Rest 3 Minutes

25 Jumping Pull Ups

Great job to everyone who braved the rain to make it in and push through a freaking hard WOD!!


2/6/2009

3 Rounds
3 Deadlift (315M/215W)
20 Jumping Pull Ups
20 KB Swings (53M/35W)
20 Box Jumps (24M/18W)
20 Ball Slams (20M/10W)


Jason (295#) 16:55
Mike (315#) 18:12
Dave (225#) 16:35
Vali (85#) 16:19
Janeen (85#) 12:12
Judy (35#) 15:58

Fun with Thrusters

A BIG welcome today to CrossFit new-comers Dora, Diana, and Mike!

3 Rounds for time
10 thrusters 95lb/65lb
15 burpees
20 ball slams
30 sit-ups

James  16:50 (10 thrusters 35lb-10 burpee-10 ball slam-20 sit ups)

Wu  12:49 (55lb thrusters)

Anisha  14:55 (10 thrusters 25lb-10 burpee-15 ball slam-30 sit ups)

Shawn  13:56 (65lb thrusters)

Brandon  10:36 (as rx'd)

Mike  16:15 (as rx'd)

Lynn  12:01 (25lb thrusters)

John  19:59 (as rx'd)

Judy  9:18 (10 thrusters pvc-10 burpee-10 ball slam-20 sit ups)

Stephanie  9:43 (10 thrusters pvc-10 burpee-10 ball slam-20 sit ups)

Janeen  14:03 (55lb thrusters)

Judy and Stephanie loving those thrusters!

3 rounds
20 Lunges w/ medicine ball overhead (20#/10#)

20 box jumps or step ups (24in / 20in)

20 ball slams (20# / 10#)