deadlift

3-2-2-1-1-1

then

3 rounds 

50 double unders

20 KBS

12 burpees

AMRAP in 8 Minutes

4 HSPU
8 KBS
12 GHD sit-ups/Abmat sit-ups

This is from the CrossFit Games second day workout.

"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

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

KBS

Squats

Push Ups

1 Round for Time

25 KB swings

25 jumping squats

400 meter run

25 C2BPU

25 wall balls

400 meter run

25 push-ups

25 box jumps

21-15-9

KB swings

box jumps

wall balls

200 meter run

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

5 Rounds for Time

200 meter run
10 KB SDHP 53/35
10 KB swings
10 abmat sit-ups

Back Squats

5x3

Then

3 Rounds

400M Run

20 KB Swings (53/35)

15 Box Jumps (24/20)

10 Burpees

"Helen"

400 meter run

21 kettlebell swings 53m/35w

12 pull-ups

Kettlebell Team Challenge 

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

10 KB swings 53m/35w

10 KB SDHP

10 KB lunges

"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 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