December 29, 2010

WOD
1. Every 30 seconds for 6 minutes perform 2 Front squats @ 50% 1RM
Rest 3 minutes
2. Every minute for 8 minutes perform 2 Presses @60% 1RM
Rest 5 minutes
3. Tabata Push-ups. Score is lowest amount of reps during intervals

November 2, 2010

WOD#1
Snatch 3, 2, 1
then
3 RFT:
10 Power snatch (135#/95#)

WOD#2
For time: 1.5 mile run

November 1, 2010

WOD#1
A1. Bench press 3, 3, 3 (rest 30 secs)
A2. Pull-ups 20, 20, 20 (rest 2 mins)
B1. Ring dips 15, 15, 15 (rest 15 secs)
B2. KB Swings (1.5 pood/1 pood) (rest 2 mins)
C. 1 mile run (65-75% max effort)

WOD #2
Tabata Treadmill
8 rds of 20 sec on, 10 sec off @ 12% incline

October 31, 2010

WOD
23 Thrusters (65#)
23 Pull-ups
rest 2 mins
17 Thrusters
17 Pull-ups
rest 1 min
11 Thrusters
11 Pull-ups

29 October 2010

WOD
5 min AMRAP:
20 Double unders
10 SDHP (135#/95#)
rest 3 mins
5 min AMRAP:
20 Toes to bar
10 KB Snatch (1.5 pood/1 pood)
rest 3 mins
5 min AMRAP:
20 Wall ball shots (20#/15#)
10 Push press (135#/95#)

October 25, 2010

WOD
5 Clean & jerk (185#/125#)
10 Burpees
Cutoff 15 minutes

October 24, 2010

WOD#1
7RFT:
10 Wall ball shots (14#/20#)
10 Pull-ups

Time: 5:43

WOD#2
Run at 80%
1060m run
rest 2 minutes
530m run
rest 2 minutes
530m run
then...
MWOD

October 23, 2010

CrossFit Football WOD
1/2 Gasser (50 yards-there-and-back-run)
20 Ball slams (30#)
1/2 Gasser
15 Ball slams
1/2 Gasser
10 Ball slams
1/2 Gasser
5 Ball slams

Time: 4:04

Thanks to CrossFit Augusta for letting me visit and check out there box!

October 21, 2010

WOD#1
For time:
100 Ring dips
100 Sit-ups
100 Lunges
100 KB swings (1 pood/1.5 pood)

Running WOD
8 rounds of
2 min on, 1 min off

October 20, 2010

SWOD
Bench press: 5, 5, 3, 3, 1, 1
Weighted pull-ups: 1, 1, 1, 1, 1

WOD
4 Rope ascents
10 Push-ups
20 KB swings (1 pood/ 1.5 pood)
3 Rope ascents
20 Push-ups
20 KB swings
2 Rope ascents
30 Push-ups
20 KB swings
1 Rope ascent
40 Push-ups
20 KB swings

October 19, 2010

WOD#1
7RFT:
7 Chest to bar pull-ups
7 Front squats (95#/135#)
7 HSPU

WOD#2
3x(200m, 400m, 600m sandbag [40#] run)
Rest the amount of time it takes for you to complete interval
(1:1 work:rest ratio)

Saturated fat is touted as being the nutritional bad kid on the block, should we change our opinion?

October 5, 2010

WOD
6 RFT:
400m run
25 Burpees

"Ambition is so powerful a passion in the human breast, that however high we reach we are never satisfied."
~Henry Wadsworth Longfellow

October 4, 2010

WOD
Work on skills
then...
10 min AMRAP:
5 Pullups
7 Toes to bar
250m row

October 1, 2010

WOD#1
Ryan
5RFT:
7 Muscle ups
21 Burpees

WOD#2
1. Power clean waveload
4 sets of 3, 2, 1
2. 10 Burpees AFAP x 5 (rest 40 secs)
3. Row 1k

September 29, 2010

WOD#1
"Dead Man's Run"
For time:
1 mile run
Max deadlifts (275#/185#)

Scored as Mile time - 5 seconds for every DL

"Do not go where the path may lead, go instead where there is no path and leave a trail."
~ Ralph Waldo Emerson

September 28, 2010

WOD#1
5x2 Press
rest 5 mins
5RFT:
6 Power snatch (135#/95#)
10 Box jumps (24"/20")
rest 5 mins
6 rounds of 40sec on: 20 sec off
Push press/jerk (115#/85#)
Burpees

WOD#2
A1. Front squat 3, 3, 3

A2. Clapping pushups 10, 10, 10

rest 3 mins

4RFT:

15 Chest to bar pull-ups

15 Burpees

"I never did anything worth doing by accident, nor did any of my inventions come by accident; they came by work."
~Plato

Raise your hand if you want to get better: bigger, faster, stronger. If your hand is raised listen to Plato. He had it right. DO WORK! Improvements in strength, stamina, and work capacity do not happen by accident, you have to work hard for it. Its time to go for it!

September 27, 2010

WOD#1
12 Pull-ups
12 KB swings (1.5 pood/1 pood)
200m Sandbag run

rest 2 hours

WOD#2
Snatch 5, 3, 1
Clean and jerk 5, 3, 1

"Excellence is an art won by training and habituation....We are what we repeatedly do. Excellence, then, is not an act but a habit"
~Aristotle

September 14, 2010

AM WOD
4 sets AFAP:
25 kcal row
25 UB WB (20#/15#)
25 UB SDHP (65#/45#)
25 UB box jumps (20")
25 UB push press (65#/45#)
rest 2 mins between efforts

Listen HERE for information on carbohydrates and fat in the diet.

September 13, 2010

WOD
For time:
1000m row
75 Wall ball shots (20#/15#)

September 12, 2010

WOD
3RFT:
21 KB swings (1.5 pood/1 pood)
12 Burpees

September 11, 2010

"Fight Gone Bad"
5 sets of:
Row, for kcals
Wall Ball shots (20#/15#)
SDHP (75#/55#)
Box jumps (20")
Push press (75#/55#)

Cycle through each exercise on the minute for max reps. Rest 1 min after each set.

Congrats to Chely and Adam who posted the highest scores!

September 8, 2010

Mary
20min AMRAP:
5 HSPUs
10 Pistols, alternating
15 Pull-ups

"This is no time for ease and comfort. It is time to dare and endure."
~Winston Churchill

Thoughts: CrossFit is a way of life. Know your limits, push them, dare to go beyond them, and reap the benefits. This applies to CrossFit and our everyday lives.

August 10, 2010

AM WOD
5RFT:
5 Muscle-ups
10 OHS (115#)
15 Toes to bar
20 GHD sit-ups

Post WOD nutrition
99g CHO
31g PRO
Food:
1 Pint Strawberry Milk (1%) (58g CHO, 14g PRO)
Gatorade Recovery (14g CHO, 16g PRO)
Banana (27g CHO, 1g PRO)

PM WOD
1. Find 3RM Power clean for the day
2. Work on HSPU
3. 10min AMRAP:
5 pushups
10 squats
15 situps

Post WOD nutrition
80g CHO
34g PRO
Food:
2 cups skim milk with strawberry powder (56g CHO, 18g PRO)
Gatorade recovery (14g CHO, 16g PRO)
1/2 Apple (10g CHO)

August 9, 2010

WOD
3RFT:
500m row
30 Box jumps (24")
25 Back extensions
20 DL (205#)

Post WOD nutrition:
90g Carbohydrates (CHO)
32g Protein (PRO)
Food:
Gatorade Recovery (14 CHO, 16 PRO)
2 cups of skim milk with 2 servings of strawberry mix added (54 CHO, 16g PRO)
1 cup of blueberries (22g CHO)

4 August 2010

WOD
21, 15, 9:
KB snatch right arm (1.5 pood)
KB snatch left arm (1.5 pood)
Toes to bar

August 1, 2010

WOD
Warm-up: 21-15-9 of DUs, Sit-ups

30min AMRAP:
4 HSPU
6 Ring dips
8 Toes to bar
Run 400m after every 5 rounds completed

July 30, 2010

WOD
5 sets of:
25 Unbroken wall ball shots (20#)
20 Hang power cleans (105#)
15 KB swings (2 pood)
rest EXACTLY 2mins 30 secs btwn sets

July 29, 2010

AM WOD
Strength
Press 8x3 @ 65% 1RM (45sec rest)

Work Capacity
"Roy"
5RFT:
15 DL (225#)
20 Box jumps (24")
25 Pull ups

PM WOD
Clean 1RM for the day
then

15 Power cleans (135#/95#)
25 Burpees
50 Toes to bar
100 Double unders
800m run

July 28, 2010

WOD
16 minute timed trial run

Rest at least 2 hours then,

7 rounds of:
3 Muscle ups
100m sprint
(90sec recoveries)


Quote: "When it is obvious that the goals cannot be reached, don't adjust your goals, adjust the action steps."
~Confucius

July 26, 2010

WOD

5RFT:

5 Toes to bar
10 Ring dips

15 KB swings (1.5 pood)

Rest 3 mins then,

Run 1 mile

July 20, 2010

AM WOD
For time:
20 Back squats (225#)
40 Toes to bar
60 KB swings (2 pood)

rest 5 mins then,

3 sets of:
250m row
35 Double unders
(3 min recoveries)

PM WOD
15 min time trial run
3x15 pushups
3x15 situps

Quote
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
~Aristotle

July 19, 2010

WOD
Tabata Treadmill
30 sec on: 20 sec off (12% incline, speed should be 30sec slower than 5k, 1 mile pace)
Rest 5 mins then,
7min AMRAP:
3 HSPU
4 Strict pullups
5 KTE

July 7, 2010

WOD
10 min timed trial run
3x12 pushups
3x12 situps

July 6, 2010

WOD
3x1 mile intervals (5-10min recoveries)
then,
3x12 pushups
3x12 situps

July 5, 2010

WOD

6x200m sprints (rest 2 mins between efforts)

Rest 5 mins then

10 min AMRAP:

1 Burpee

7 HSPU

7 Box jumps (24"/20")

6 DB snatch on each arm (55#/35#)

July 4, 2010

Happy 4th of July!
WOD
5RFT:
15 KB Swings (1.5 pood)
9 Burpees
3 HSPU

June 28, 2010

TWO-A-DAY
AM WOD
Air Assault PT

PM WOD
5 RFT:
Overhead walking lunge 50 ft (45# barbell)
21 Burpees

June 27, 2010

WOD
2000m row
50 Wallball shots
1000m row
35 Wallball shots
500m row
20 Wallball shots

June 26, 2010

WOD
Row 500m
30 Bench press (Rx'd is body weight)
Row 1000m
20 Bench press
Row 2000m
10 Bench press

AM Oly WOD
1. 3 Pos Clean 5x3 (s1,2 @75%, s3,4,5 @ 80%)
2. Rack Jerks 5x3 (s1,2 @75%, s3,4,5 @ 80%)
3. Clean pulls 5x3 (s2,1 @ 95%, s3,4,5 @100%)
4. RDL 5x7 (@90%)
5. Box Jumps 3x5

June 14, 2010

AM Oly WOD
Warmup;
100ft Walking lunges
3 rds of Cindy

1. PS+HSS+Sn 5x3 (S1,2,5 @ 70%, s3,4 @75%)
2. Sn bal 5x3 (s1,2 @75%, s3,4,5 @ 80%)
3. Back squat 5x5 (@80%)
4. Clean shrugs 5x5 (@120%)
5. Back ext 15, 12, 10
6. Hanging leg raise 3x10
7. Pulups 3x10

PM Running WOD
4x300m run (all out sprints, 5 min recoveries)

June 12, 2010

AM Oly WOD
1. Snatch 2,2,1,1,1,1 (70%, 75%, 80%, 85%, 80%, 85%)
2. C&J 2,2,1,1,1,1 (70%, 75%, 80%, 85%, 80%, 85%)
3. Front squat 8, 8, 7, 7, 6 (s1&2 @ 70%; s3-5 @ 75%)
4. Snatch shrugs 5x8 (@115% of 1RM Snatch)
5. Back Extension 15, 12, 10
6. Hanging leg raise 3x10

9AM CLASS WOD
550m run
12 Bear Complexes (75#/55#)
175m run
12 Curtis P's (75#/55#)
175m run
12 Bear Complexes (75#/55#)
550m run

Results:
Chely 14:52 (Rx'd)
Adam 16:41 (Rx'd)
Josh 17:09 (Rx'd)
Adrian 17:27 (Rx'd)
Dennis 19:00 (Rx'd)
Albert 18:04 (Sc'd)

June 11, 2010

AM WOD
2 mile light run

June 10, 2010

AM WOD
1. Snatch 6x3 (s1&2 @70%, s3-6 @75%)
2. PC+HSC+Cln 5x3 (sl&2 @65%, s3-5 @70%)
3. Back squat 8, 8, 6, 6, 5 (@70%)
4. Sn pull 5x6 (@90%)
5. Box jumps 3x5 (30"/24")
6. Strict pullups 2x10

June 9, 2010

AM WOD
Run 2x 200m+400m+600m [1:1 work:rest ratio]

Rest 5 mins then...

8 min AMRAP
5 KB swings
5 Goblet squats
5 Clapping pushups

PM WOD
9 RFT:
6 Burpees
3 Hang power clean (155#/105#)

James crushed it! 4:45...Can you beat it?!

June 8, 2010

AM WOD
1. 3 Position Clean: 6x3 (s1&2 @70%, s3-6 @75%)
2. Rack Jerks: 5x3 (s1&2 @70%, s3-5 @75%)
3. Clean Pulls: 5x5 (s1&2 @90%, s3-5 @95%)
4. RDL (aka Good Morning): 5x8
5. Situps 2x25
6. Box Jumps 3x5 (30"/24")

June 7, 2010

HAPPY BIRTHDAY JEREMY!

AM WOD
1. PS+ HSS+Sn 5x3 (Set 1&2 @ 65%, Set 3-5 @ 70%)
2. Sn bal 5x3 (s1&2@70%, s3-5 @ 75%)
3. Back squat 8,8,6,6,5 (@75%)
4. Clean shrugs 5x5 (@115%)
5. Back ext 3x10
6. Situps 2x25
7. Pull ups 1x10

May 23, 2010

WOD
For time*:
20 shoulder to overhead (90# sandbag)
40 Burpees
*Complete reps however you prefer

Jeff 4:08

May 22, 2010

WOD @ the box!
200m run
21 KB Swings (1.5pood/1 pood)
21 Lateral Burpees
200m run
15 KB Swings
15 Lateral Burpees
200m run
9 KB Swings
9 Lateral Burpees
200m run

May 4, 2010

WOD
5k ruck march (50#)

Results
54:30

May 3, 2010

WOD
30 HSPU
40 Pullups
50 KB swings
60 Situps
70 Burpees

Results
Jeff 1707

May 2, 2010

WOD
50 Wallballs
10 Muscle ups
40 Wallballs
8 Muscle ups
30 Wallballs
6 Muscle ups
20 Wallballs
4 Muscle ups
10 Wallballs
2 Muscle ups

Results
Jeff 20:28
Joseph 24:15

April 25, 2010

WOD #1
1. Pushups 3x30 (30 sec rest between sets)
Rest 3 mins
2. Situps 3x35 (30 sec rest between sets)
Rest 5 mins
3. 1 mile run

April 24, 2010

WOD
3 RFT
15 Hang clean (135#/95#)
15 Burpees

April 20, 2010

WOD
5RFT:
10 Hang power snatch (95#/65#)
400m run

Results
Caroline 20:37
Stephen 15:52
Emily 18:52
Joe 16:23 (Sc'd 75#)
Jeremy 1535 (135#)
Mandee 16:26 (Sc'd 45#)
Jeff 15:09
Dennis 134o (Sc'd 75#)
Zach 13:55

Congrats to Zach for crushing this WOD!

April 15, 2010

WOD
100 Pullups for tine

Results
Rick 6:11
Dennis 8:05
Ian 7:55
Don 6:59
Stephan 7:35
Tony (Sc'd)
Jeff 6:02
James 5:30

April 13, 2010

WOD
6 pm Class:

15 min AMRAP-
10-20-30 unbroken double unders
(Sc'd = 25-50-75 unbroken single unders)

Results (all Sc'd)
Ian 9rds+25+9
Vince 3rds+25+50
Stephen 7rds+25
Tony 9rds+25+50 (First day at Elite!)
Mandee 5rds
Erica 12rds (My Hero!)
Caroline 4rds+25+50
Adrian 5rds+25+50+50
Zach 6rds+25+50
Joe 2rds+25

WOD

April 08, 2010

AM
OHS 5x5

Elite CrossFit 6 pm Class
5 RFT:
5 Hang power snatches (95#/65#)
10 Box jumps (24"/20")
then
Run 1 mile

Results:
Don 5:16
Ian 5:18
Ana 4:41 (Sc'd)
Crystal 3:44 (Sc'd)
Dennis 6:48
Stephen 4:46
Erica 3:56 (Sc'd)
Mandee 5:04 (Sc'd)
Jeff 2:37
Joe 3:49 (Sc'd)
Zach 5:09

WOD

April 7, 2010

30 Muscle-ups for time

5 & 6 pm Classes
20 min AMRAP:
20 KB Swings
20 KB one arm push press
20 DUs

April 6, 2010

WOD
Strength:
Front Squat 5x5

Work Capacity:
100 Burpees for time

Burpee results
Dennis 7:12
Ian 6:45
Will 9:01
Joe 9:07
Caroline 8:55
Emily 8:07
Erica 4:39 (sc'd)
Mandee 5:21 (sc'd)

Coaches AM WOD
With a continuously running clock complete 1 Pullup & 1 HSPU the first minute, 2 Pullups & 2 HSPUs the second minute; continue until you are not able to complete the work within a minute.

Coaches PM WOD
A1. 5 Rounds of:
Press, push press, split jerk
2-4-6
Rest 2 minutes between rounds
B1. Pushups 3x20s rest 30s
B2. V-ups rest 30s

HAPPY BIRTHDAY EMILY!

0900: Emily Birthday WOD (Women Only!)
400m run
24 Box jumps
24 Push press
24 KB swings
24 Burpees
24 Walking lunges
400m run

1100: Coach AM WOD
8 x 30:20 Treadmill tabata (12% incline, 7.2 speed - depends on your 5K pace)

1500: Coach PM WOD
"Murph"
1 Mile run
100 Pullups
200 Pushups
300 Squats
1 Mile run

Elite record holder is currently Ian (37:07)!

Coaches AM WOD:
5K

Coaches 6pm Class WOD:
3 x 800m run
rest 3 mins between efforts

Great job everybody, especially the new victims, Tim & Sean! Remember to hydrate, refuel within 30 mins by eating or drinking a mix of carbohydrates and protein.

Today's efforts:
Joe - 3:31, 3:53, 3:53
Stephen - 2:57, 3:05, 3:01
Don - 2:30 (an Elite CrossFit Record!), 2:53, 2:47
Will - 2:37, 3:03, 3:07
Dennis - 3:08, 3:15, 3:10
James - 2:58, 3:04, 3:28
Sean - 3:14
Ana - 4:07, 4:06, 4:11
Tim - 3:04, 3:22, 3:22
Jeremy - 3:01, 3:04, 3:07

WOD
Strength:
Back squat 5x1

Work:
5 RFT of
5 Burpees
10 KB Swings (1.5 pd/1 pd)
15 Wallball shots (20#/15#)

WOD
For time:
1 mile run
75 Burpees
800m run
50 Thrusters with PVC pipe
400m run
25 Situps
1 mile run

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
~ Lance Armstrong

AM WOD
Each person in the team must complete:
400m run
15 Thrusters (135#/95#)
15 Pull-ups
15 Burpees
15 Med ball slams
400m run with 45# plate

PM WOD
5 RFT:
7 Muscle ups
21 Burpees

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We are born to make manifest the glory of God that is within us. It's not just in some of us, it's in everyone. And as we let our own light shine, we unconsciously give other permission to do the same. As we are liberated from our own fear, our presence automatically liberates others."
~ Marianne Williamson

AM WOD
4 RFT:
750m Row
30 DUs
15 Burpees

PM WOD
Level I
2x400m run
2x200m run
2x100m run

Level II
7 RFT:
7 Snatches
7 Box jumps

"Courage is rightly esteemed the first of human qualities because it is the quality which guarantees all others".
- Winston Churchill
Each and every Elite CrossFit member impresses me to no end. You have the courage to stand up to the Workout of the Day without complaint or pause. Lets stand up to it again tomorrow!

WOD
Max vertical jump, box jump, broad jump, then 25 burpees!

"Obsessed is just a word the lazy use to describe the dedicated."
~ Russell Warren

Sectional WOD
Strength: Work to 1RM Overhead Squat
Warm-up: 5 rounds, not timed:
2 x OHS @ 90% 1RM
20 Steps OH walking lunge
20 Steps Farmers carry
Work Capacity
3 RFT:
15 Snatch (95#)
20 KB Swing (55#)
400m run
Durability: Run 1 mile

WOD
Strength: 6x2 C&J
Work Capacity
10 min AMRAP:
10 True pushups
10 Body weight rows

"Pain is only weakness leaving the body."
~ Daniel R. Evans

Sectional WOD
Work:
5 RFT of
500m row
7 Thrusters (95#/65#)

Durability:
3 sets of
12 Back extensions
12 4-Count flutter kicks

WOD
Drills: Clean & Jerk
Work:
1 mile run
rest
800m run
rest
400m run
rest
200m run

Cool Down:
Active stretch and More drills

IMPORTANT INFO!! Check out the Central Southern Texas Sectional Webpage HERE

Sectional WOD
Warm-up:
2 Barbell Complexes
2 sets of 3 Press (135#), Manmaker (35#),9 Burpees, 9 KTE
Work:
3 RFT- 50 Wallball (15#), 50 Situps, 25 Squats
Durability: 1 mile run. 1K row.

WOD
Strength: 4x5 Snatches

Dirty South WOD 1
3 min max points 50m shuttle run
2 min rest
3 min max rep DL (275#/185#)

Sectional WOD
30 min AMRAP:
3 Clean & Jerk (135#/95#)
4 Burpees
5 SDHP (55#)

Durability:
3 rounds of
20 Back extension
50 Flutter kicks (4 count)

WOD
Strength: Overhead squats 4x5

6 rounds:
10 DB swings (70#/45#)
20 pushups
30 v ups
*1 min rest between sets

WOD
12 min AMRAP:
5 Hang squat cleans (155#/115#)
15 Situps

Check out Jeremy doing Grace in 2:17 HERE

WOD
For time:
100 Burpees

Once again, Rick's a beast with a blistering time of 5:54! Great job everyone!

Sectional WOD
Active Recovery: 2 mile run at a moderate pace. 2000m row.
Durability: 3 rds of-30 second plank, 12 Wall balls (15#), 12 situps, 12 back extensions. Rest 1 min between rds.

WOD
5RFT:
5 Muscle-ups
Basketball Gasser

WOD
"Grace"
For time:
30 C&J (135#/95#)

8 x 40yard sprints

WOD
Strength: Bench press 4x5

Work Capacity:
"Fran"
21-15-9
Thrusters
Pullups

Strength: Front squat 4x5

WOD
3 RFT:
50 double unders
50 v ups

WOD
3 sets of:
1 Power snatch
2 Rack jerks
3 OHS
Rest 90-120s between

Rest 3 minutes then..

Speed & Agility: 5 basketball shuttle run (1:3 work:rest)

Durability: L-sit max holds


Sectional WOD
On the minute for 40 mins:
3 Dead hang pull ups
4 HSPU
5 Burpees
*Penalty: if not able to complete a set a 1 Muscle-up penalty for each round missed will be assessed at the end of the WOD

Sectional WOD
“Linda” aka "Three Bars of Death"
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
Bench press (BW)
Squat clean (BW x 0.75)
Deadlift (BW x 1.5)

WOD
C&J: 6x5

WOD
3 RFT:
200m sprint
7 DB swings (55#/35#)
7 Burpees

Drills and skills: Muscle-up progression

Sectional WOD

5 rounds, not timed:
3 x SC @ 90% 1RM
15 x Star Jumps
1 x Weight Carry (45#) 50yds there and back then...

"Frellen"
21-15-9
Thrusters (95#)
Pull-ups
KB swing (55#).
Run 400M after each set

Run 1 mile at moderate pace

WOD
Strength: Deadlift 3x5

Work Capacity:
"Mary"
20 min AMRAP:
5 HSPU
10 One legged squats
15 Pullups

Congrats...once again...to Rick for desroying another WOD! Check out all the new records he has set HERE!

Sectional WOD
Warm Up: Row 2,000 M or 1 mile run @ 6-7 min pace
15 minute AMRAP:
5 Muscle Ups
10 HSPU
15 Sumo Dead Lift High Pulls (65#)

Rest 30 mins then...

WOD
Strength: Press - 3x5

"Angie"
For time:
100 pullups
100 pushups
100 sit ups
100 squats

Congratulations to Rick & Emily for getting on the Elite CrossFit Record Board by crushing Angie!!

WOD
"Filthy Fifty"
50 Box jump (24"/20")
50 Jumping pull-ups
50 KB swings (1 pood)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#)
50 Back extensions
50 Wall ball shots (20#/15#)
50 Burpees
50 Double unders

Caroline (Sc'd) 34:33
Zach (Sc'd) 35:32
Dennis (Sc'd) 35:33
Mark (Sc'd) 36:33
Elizabeth (Sc'd) 36:00
Jeff (Rx'd) 23:42
Corey (Rx'd) 27:48
Emily (Sc'd) 29:14

Big Thanks goes out to Corey for doing his first Elite CrossFit WOD and Elizabeth for doing her FIRST EVER CrossFit WOD!!