5 rounds of…

20 Wall Balls

Lunges to alley and back, ball overhead

Cindy in the morning – better than a cup of coffee for waking up

A good ol’ fashioned CrossFit benchmark.

20 Minutes AMRAP

5 pull ups

10 push ups

15 squats

This was a "crappy" WOD

"aaahhhh crap, that was hard"

7 rounds of..

11 Sumo Dead Hi Pulls

11 Hang Power Cleans

11 Front Squat

11 Push Press

75 M / 45 . . . → Read More: “Craps”

Skill work – handstand push ups x 10

12 minutes, on the minute, 1 deadlift @ 95% max

Ike luvs Deadlifts

5 rounds

Run 250 M

10 Back Squat @ 135 M / 95 W (scale to ability please)

20 push ups

10 Back Squat

Bonnies Back !!!

Clyde Returns !!!

**** if it’s raining – I have an alternate to the push up and running – -  you may know what . . . → Read More: Yikes !!!

Skill work – ring pull ups or kipping pull ups

Strength – push jerk – max 1 rep ( 15 minute limit)

MetCon-  5 rounds – 30 seconds ring dips / 30 seconds box jumps / 30 second rest

score = total ring dips + total box jumps

Some fun DB work – renegade rows, push ups, squats, thrusters and the like – oh, and a little running (hey it’s beautiful out there !!!)

Great job peeps – short and sweet !!!

Bada Bing and Glee "enjoying" the Saturday morning . . . → Read More: Saturday WOD

This is the version we use with new people – ‘cept this is scaled up – still a b*ch ( I know, spelled wrong).  However it’s a good test to see how far you’ve come.  And it’s really quick (less than 10 minutes).

*** Special props to Special K *** she improved her time . . . → Read More: Top Gun Test

Sumo Deadlifts – work up to your 3 rep max within 20 minutes

Dina and Sumo Deads

WOW Bada Bing – 195 !!!

then…

Cleaning Wall Balls

15-12-9-6-3

Med ball clean followed immediately by a wall ball

Between each set run to north end of alley and . . . → Read More: Sumo Deadlifts

Warm up, practice, then find 1 rep max on the snatch.  For some, just getting the movement down will be a workout by itself.

Then…

fun with sprints or tire flips

Yeeaaa – tire flips !!!