deadlift

3-2-2-1-1-1

then

3 rounds 

50 double unders

20 KBS

12 burpees

AMRAP in 15 minutes

5 squat cleans

7 push press

9 burpees

"Ricky"

21-15-9

OHS 95/65

burpees

box jumps 24/20

3 Rounds for Time

10 back squats

10 pull-ups

10 burpees

Took this from the Midwest qualifier and modified it.

I found this picture on Crossfit One World. This is a San Francisco Police Officer doing K-9 training. Even with a dog bite suit on, I think I would probably pee myself just a tiny bit!

3 Rounds

30 Lunges

21 Wall Balls

12 Burpees

"Father's Day"

300 meter row
21 SDHP
21 KBS
21 burpees
300 meter row
15 SDHP
15 KBS
15 burpees
300 meter row
9 SDHP
9 KBS
9 burpees

3 Rounds

10 Pull Ups

10 Front Squats

10 Burpees

Kenny kicking ass on his burpees!

John and Janeen pushing hard on the run!

John with perfect burpee form!

4 Rounds

400M Run

20 Burpees

The Saturday morning crew after the workout, good job!

This is a WOD from the Northeast Qualifier that is taking place this weekend. A good friend of Crossfit Santa Clarita Ed Kuderski is competing at the event. As a show of support I figured we would share his pain and go through the same WOD he has too.

AMRAP in 12 Minutes

5 Thrusters (135/95)

10 Burpees

Push Press
7 x 1

then

3 Rounds for time

10 burpees
20 pull-ups
30 KB swings 53/35

May 3, 2009

Sunday
1 Round for Time

50 double unders/150 singles
21 pull-ups
21 KB swings 53/35
50 doubles/150 singles
15 KTE
15 wall balls 20/10
50 doubles/150 singles
9 ring dips/dips
9 burpees

12-9-6

overhead squats 65/35

pull-ups

burpees

21-15-9

push press 135/95
ring dips/dips/push-ups (1 of 3)
burpees
50 jump rope singles (each round)

Back Squats

5x3

Then

3 Rounds

400M Run

20 KB Swings (53/35)

15 Box Jumps (24/20)

10 Burpees

Front Squat

5x5

Then

5 Rounds

200M Run

10 Tall Box Jumps

5  Burpees

7 Rounds for Time

10 Medicine ball cleans 20m/10w

10 burpees

5 Rounds
10 Burpees
200M Run
10 Push Press (135/95)

7 Rounds

10 presses 75m/45w

10 pull-ups

10 burpees

"Vali"

10-9-8-7-6-5-4-3-2-1

Burpees

KB swings 53m/35w

Morning Crew

Vali  10:26 (26lb)

Suzy  9:11 (18lb)

James  7:50 (53lb)

James  7:01 (53lb)

AJ  7:58 (44lb)

Dianne  14:14 (18lb)

Evening Crew

Dora  13:06 (18lb)

Brandon  6:31 (53lb)

Jason  7:54 (53lb)

Shawn  7:31 (44lb)

Aileen  8:33 (35lb)

Lynn  6:18 (26lb)

Chris  11:06 (26lb)

Patti  10:45 (18lb)

Regina  11:06 (18lb)

Rebekah  10:17 (9lb)

Judy  9:56 (18lb)

Dave  9:50 (53lb)

Great job today by the "Hardcore" Sunday morning crew. You guys did an awesome job with today's WOD. Welcome back Susie we are glad you are here. Welcome to Rowdy and Scott, we hope you enjoyed your first taste of Crossfit!!

2/8/2009

Games Workout
Deadlift/Burpees

5 Rounds
5 Deadlift (275M/185W)
10 Burpees

Vali 7:45 (95#)
Shawn 5:15 (175#)
Scott 5:20 (rx'd)
Brandon 3:34 (rx'd)