WoD

"Isabel"




For time:

Snatch 135 pounds, 30 reps

WoD

"Roy"


Five rounds for time of:

225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Post times

"Roy"


Five rounds for time of:

225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Post times

WoD

"Angie"




For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Post time to comments.
Remember you can break them up into sets

~T

WoD

LIght Workout day:

CrossFit Warmup x 2

3 rounds:
100 straight punches (Alternate both hands and count every punch)
25 Hook Punches

10 Push-ups

Shadow boxing 3 minutes (visualize your attacker, counter and block as well as punching)




Finish:
Work your combos and forms

Seven rounds for time of:


205 pound Clean, 3 reps
4 handstand pushups

Adjust wt. for your ability


Here are the times for the CrossFit 2010 winners with ring handstand push-ups
Graham Holmberg 4:26, Chris Spealler 4:27, Kristan Clever 3:37

WoD

Complete as many rounds as possible in seven minutes of:


315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

adjust weight if nessary (i will)
here is a good sight for squat progressions if you can't do one legged squats
http://www.beastskills.com/Pistol.htm

WoD

For 20 minutes:


Run 400 meters

Rest precisely the time of the previous run

Post distance to comments.

WoD

"Joshie"


Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.

These are squat not power snatches.
here is a video  http://www.youtube.com/watch?v=v4NxhqSpGIA

WoD

Five rounds for time of:


135 pound Thruster, 15 reps

Run 400 meters



Post time to comments.