Five rounds for time of the following:
5 Knees to Elbows
10 Standing Long Jumps
20 Lunges
30 Bootstraps

Handstand Pushups 
L-Pullups
21-15-9 reps for time.

45-30-15 reps for time, of the following:
Medicine ball Cleans (20lbs/14lbs)
Situps

"300"
25 Pullups
50 Deadlift  (135lbs/85lbs)
50 Pushups
50 Box Jumps (24”/20")
50 Floor Wipers  (135lbs/85lbs)
50 Kettelbell Clean & Press  (35lbs/25lbs)
25 Pullups
For time
(see Tuesday, May 20th)

This is Sparta!!!

"Diane"
Deadlift (225/135)
Handstand Pushups
21-15-9 reps, for time.

For time:
50 Squats
40 Situps
30 Pushups
20 Pullups
10 Double Unders
20 Pullups
30 Pushups
40 Situps
50 Squats

See Friday, March 14th for more celebrity turndowns.

"Tag Team" WOD!
Team up with a buddy and complete as many reps together as possible in this 30 minute WOD.  Only one person may be doing reps while the other rests, cheers on, etc.  When that person needs to rest, she tags her partners hand so her partner may continue accruing reps.  You may tag your partner as often as needed.  Each exercise is exactly two minutes long.  After that, the team then rotates to the next exercise with no stopping of the clock.  The two-man team with the most reps by the end of the workout are the winners.

"Betty"
12 Push Presses (135/85)
20 Box Jumps (24"/20")
Five rounds for time.
Post time to comments.

For time:
Run 400 meters
10 Turkish Get-ups
Run 400 meters
8 Turkish Get-ups
Run 400 meters
6 Turkish Get-ups
Run 400 meters
4 Turkish Get-ups
Pick a weight that is heavy, yet manageable with proper form.

Hopefully we'll se a little heavier weight lifted from at least two of these three today!

"Pukie Brewster"
150 Burpees for time.

21 Jumping Jacks
21 Renegades
21 Dive Bombers
21 Supermans
21 Bicycles
Three rounds for time

Run 400 meters
20 Lunges
Four rounds for time

"Tabata This!"
Pullups
Squats
Pushups
Situps
Rower
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

Kettlebell Swings (35/25)
Kettlebell Snatches (35/25)
10/9/8/7/6/5/4/3/2/1 for time.
(feel free to switch arms as needed on snatches)

Brad's swing/Brad's snatch

As many rounds as possible in 10 minutes of the following:
10 Thrusters (75/53)
10 Pullups
Post time and thoughts to comments.
(this was one of the WOD's we had to do two years ago at the Level One Certification.  It's awesome!)

Alex climbs our new 20 foot rope with ease!

"The Dirty Thirty"
30 Jumping Squats
30 Plyometric Pushups
30 Jumping Lunges
30 V-ups
30 Sprawls
30 Jumping Squats
30 Plyometric Pushups
30 Jumping Lunges
30 V-ups
30 Sprawls
Post time and thoughts to comments.

Yesterday's "CrossFit lap" was harder than expected!

Four rounds of the following for time:
25 Deadlifts with 1/2 bodyweight
200 meter CrossFit lap (med ball above the head with arms fully extended)
Post time and thoughts to comments.

Firefighter Jon lights up the 55lb Kettlebell swing.

45 Double-unders
45 Kettle bell swings
45 Ring Dips
45 Double-unders

For time.

***Don't forget, we will be starting our 11am CF Introduction Class today for anyone who has been interested and been wanting to try a beginner's workout. Also, tomorrow (Sunday) we will be starting a new 2pm class taught by Mindy and Alex.***

5 Rounds for time of the following:
10 medicine ball squat cleans (20/14)
10 burpees
Post time to comments.

A 40lb Slosh Pipe Front Squat is alot harder than it looks!

"Nancy"
Run 400 Meters
15 Overhead squat (95/55)
Five rounds for time.

Adam, Alex and Brad attack the 40" Box Jump during yesterday's WOD.

Skills Day
Come to the gym today to work on the more advanced Crossfit movements.

"Gotta Regatta!"
500 M Row
Five rounds resting as needed between rounds.
Post best time to comments.

No Excuses!
"

Box Jumps (20"/16")
Kettlebell Swings (55lb/35lb)
Sumo Deadlift High Pull (65lbs/45lbs)
21-15-9 reps for time.

Chad goes for a 115lb dead-hang weighted pullup.
Oh well, not everyday can be a record day. Maybe next time!

Hello everyone! Just wanted to let you know that in addition to the new 11am Mon-Wed-Fri classes, we will also now be offering a new 11am Saturday Introduction Class with Luila and a 2pm Sunday class led by Mindy and Alex!

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.

Scenes from last weeks 300 barbell squats WOD.

Rest Day

Maybe we should put up a basketball net!
"

or not.
"

Hooverball is on again!!!
10:00 am sharp at the 71st and Riverside volleyball courts.
All are welcome to come play!
(There will be no class today at 10am at the gym.)

With a continuously running clock do one pushup the first minute, two pushups the second minute, three pushups the third minute... continuing as long as you are able, using as many sets each minute as needed.
Post number of minutes completed to comments.

"Helen"
400 meter run
21 Kettlebell swings (55/35)
12 Pull-ups
3 rounds for time