Strength work

CrossFit Total if possible

(Max Deadlift, Strict Press, Back Squat)

then:

6 sets of 3 reps of each movement @ approx. 80% of max.

Another 6x3 Wod

Scored for total reps

*6 x 3 minute sets with 1 minute rest between sets
*Complete each ESTABLISHED set, then use the remainder of the 3 minutes to do the AMRAP portion.

1) 80m Bear Crawl, AMRAP Handstand Pushups or mod with Regular Push ups
2) 40m Broad Jump, AMRAP Towel Pullups
3) 20m Handstand Walk, AMRAP "Ball Over Bar"
4) 15 Squat Cleans (95/65), AMRAP Sumo Deadlift High Pull (95/65)
5) 10 Burpees, AMRAP Unachored Sit-ups
6) 5 Deadlift (80% of max), AMRAP 20m Shuttle Runs

6 x 3

6 x 3 minute Rounds...rest 1 minute between rounds:

#1 Row 250 meters followed by max reps of C&J with remaining time (135#/95#)

#2 Max Burpees in 3 minutes

#3 Row 250 meters followed by max Sit-Ups with remaining time

#4 Max Box Jumps in 3 minutes

#5 Row 250 meters followed by max Push-Press (135#/95#)

#6 Max Air Squats in 3 minutes

2011 Reebok CrossFit Games!

So most of you already know due to my endless talk of this event but the 2011 CF Games are coming up in July. The Games will be held in Carson, CA (Los Angeles) at the Home Depot Center from July 29th-31st. Tickets are on sale on ticketmaster.com, for a limited time the tickets are $40 a piece for the WHOLE WEEKEND! I've already purchased mine and Holly's but if any of you want to go, you'd be more than welcome to carpool with us! We'll be leaving the 28th and coming back on the 1st of August. If you're interested, don't miss out on your chance to see the very best CrossFitters in the world compete for the title of "World's Fittest Man and Woman". Hope to see some of you there!

Just another brutal wod

30 minute AMRAP

1) 4 Overhead Squat (115 lb)
2) 6 Toes to Bar
3) 8 Ring Dips
4) 10 Box Jumps (32 in)

Oh Boy...

10 rounds for time:

250 m row

5 burpees

10 kb swings (55/35)

15 air squats

20 double-unders

FRAN

21,15,9

1) Thrusters (95/65)
2) Pull Ups