DOW syadoT

For time:

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Front Squats

Front squat 3-3-3-3-3 reps

Amanda

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Death by Burpees

Dudes. It didn't work out to go to CrossFit Redding today because they don't allow for open gym, you can only do their classes. Today was running and clean and jerks, and Homie can't play dat.... So Chelle and I set up a timer, music box, and yoga mat in mom's room and went TO T O W N.

"Death by Burpees", as many burpees as possible in 20 minutes. highly recommended for the weary traveler who has been eating and drinking too much, and sleeping too little.

Wall balls and Muscle Up's

For time:


50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

rest day

Paul

Always sad to see a new hero WOD. RIP Paul. This one sounds heinous! Anything that takes Pat Barber 20 minutes you know is going to be a beat down. Can't wait to read how those overhead carries go! No way my back could handle that right now.

"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Hang Power Cleans and Burpees

Three rounds for time of:

135 pound Hang power cleans, 15 reps
15 Burpees

Back Squats and Ring Dips

Five rounds for load and time of:

Back Squat, 3 reps
20 Ring dips

15 minutes of Cleans

Clean one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads to comments.

Myles Lewis is one baaaaad man

Myles won this thing:

http://events.constantcontact.com/register/event?oeidk=a07e2nqbn0c9f25b92d

Lunges, Squats and Back Extensions

3 rounds for time of:

Walking lunge, 100 ft
50 Squats
25 Back extensions

weighted pullups, sprints, and ring HSPUs

Hey ya'll! beautiful weather today! Complete as many rounds in 12 minutes as you can of: 50 pound dumbbell Weighted pull-up, 3 reps Sprint 50 meters 3 Ring handstand push-ups

Rowing Sprint Intervals

Four rounds for time of:
Row 500 meters
Rest 3 minutes

McGhee

AMRAP for 30 minutes:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

The Fifty

You know the drill

Snatch Balance

Erin

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

Weave's on the Cover!!

Check out the main site. One of Travis's WOD times is posted. Badass!

Five rounds for time of:

135 pound Back squat, 20 reps

Handstand walk 20 yards

I am SORE as HELL

DT (Not Delirium Tremens)

5 rounds of 155 lbs
12 DL
9 HPC
6 PP

Row/DU/Burpees

OHS 5x5

climb to bed

Per Craig's request.

10-1 DCJ 1-10 WPU

These have been laying around my new office for months, cause I had no place to put them. So I took them home and made a way difficult way to go upstairs for bed. It is about 10 x harder than climbing a rope. Made me laugh about that old movie, "I'm gonna get you Sucka." You can take the window or the stairs...or the metolius post

Run 16,12,8,4 Rest 3,2,1

Tabata Something Else