5rds: run 400m/21 185# DL

Bench Press x 2 10 sets

Holy Wallballs

Weighted pull-ups 1-1-1-1-1-1-1 reps

WILLY

Friday 131122

"Willy"
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood
Post time to comments.

Enlarge image
U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

15 50#BOBrpee/15 315# DL/ 15 205# OHS/ 15 MU

Heavy Cindy

Hang Power Snatch 3-3-3-3-3

Filthy Fifty

The Endurant 30

Lee

CFT or Westside Speed Day

Helen

Hybrid Hybrid Day

Fran

Muscle-ups on the minute

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

2010 Northwest Regional event 1

Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

MS 5x1, PS 3x5, S 5x5

Lynne

2011 CF Games Regional WOD #6

Here is a link to when we did this last:

http://coasttocoastcrossfitcrew.blogspot.com/2011/06/2011-crossfit-games-regional-workout-6.html

5 Rounds of 10 wall climb, 10 TTB, 20 24" Box Jump

5 rds/15 kettlebell burpee/2 thruster/1snatch

Brandon's Bad Day

3rd
15 95# ohs
15 l-pull-up
15 95# split jerk
15 k2e
15 95# hang clean
15 back ex w/25#