Part 1:

• Snatch 2-2-2-2-2

• Row 1000m
• 30 Power Snatch (95/63)
• 30 Burpees

Three rounds for time of:

• Run 800 meters
• Rest 2 minutes

2012 CrossFit Games Regional: Individual Event 4

For time:
50 Back squat (135/95)
40 Pull-ups
30 Shoulder-to-overhead (135/95)
50 Front squat (85/65)
40 Pull-ups
30 Shoulder-to-overhead (85/65)
50 Overhead squat (65/45)
40 Pull-ups
30 Shoulder-to-overhead (65/45)

Part 1:

• Press 3-3-3-3-3
• Push Press 3-3-3-3-3
• Push Jerk 3-3-3-3-3

• 10 Shoulder to Overhead (75/53)
• 10 Sumo Deadlift High Pull (75/53)

Part 1:

• Wendler Deadlift

• Run 400m
• 15 GHD Situps
• 9 Ring Dips

“The Chief”

Max rounds in 3 minutes of:

• 3 Power cleans (135/85)
• 6 Push-ups
• 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

We have a date set for an intro to rowing on the water down the street at ORC. There’s no sundays open until next month, and I know most people asked for sunday. If you can do saturday the 19th though, put your name on the list at the gym.

WoD:

Part 1:

• Wendler 5-3-1 Squat

• Row 500m
• 21 Burpees
• 12 Pull Ups

Part 1:

• Power Clean 1-1-1-1-1-1-1

Part 1:

• Wendler Press

“Baseline”

• Row 500m
• 40 Squats
• 30 Situps
• 20 Pushups
• 10 Pullups

“Manion”

Seven rounds for time of:

• Run 400 meters
• 29 Back squats (135/95)

Part 1:

• Wendler Deadlift

• 7 Pull UPs
• 15 Box Jumps (24/20)

A few of us have been trying out the “Paleo on the Go” service the last few weeks. It’s a local company that sources florida farms and delivers frozen portioned paleo meals to CrossFit gyms. So far I’m pretty pleased with the quality and amount for the price. It’s a far better option than eating out, and a great alternative for anyone who doesn’t cook.

Orders are due by Tuesday at 2 pm for delivery the following week. Try it out, you don’t have to order every week, keep it frozen for fill in meals. You also don’t have to be a gym member to order through us and pick up at the box for  the discounted shipping.

http://www.paleoonthego.com

“J.J.”

For time:
1 Squat clean (185/135)
10 Parallette handstand push-ups
2 Squat clean
9 Parallette handstand push-ups
3 Squat clean
8 Parallette handstand push-ups
4 Squat clean
7 Parallette handstand push-ups
5 Squat clean
6 Parallette handstand push-ups
6 Squat clean
5 Parallette handstand push-ups
7 Squat clean
4 Parallette handstand push-ups
8 Squat clean
3 Parallette handstand push-ups
9 Squat clean
2 Parallette handstand push-ups
10 Squat clean
1 Parallette handstand push-up

“Danny”

AMRAP 20 min:

• 30 box jump (24/20)
• 20 push press (115/73)
• 30 pull-ups

Part 1:

• Wendler 5-3-1 Bench Press

Part 1:

• Wendler 5-3-1 Deadlift

• 25 Wall Balls (20/14)
• 50 Situps
• 25 Burpees
• Rest 1 minute

Eight rounds for max reps of:

• Muscle-ups, 20 seconds
• Rest 10 seconds
• 135 pound Clean and jerk, 20 seconds
• Rest 10 seconds

Part 1:

• Wendler 5-3-1 Squat

AMRAP 7 Minutes:

• 20 Double Unders
• 15 Hip Extensions

“Cindy”
Complete as many rounds in 20 minutes as you can of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Part 1:

• Wendler Press

• 12 Overhead Squats (135/95)
• 12 Kettlebell Swings (32/24k)