Friday 110128

For time:
35 Muscle ups
35 Deadlifts, 350#/230#
35 Box jumps, 35"/28"

Perform in any order and partition as needed.  If you cannot do muscle ups, then do 3 pull-ups AND 3 dips for each muscle up.  

Eric hits a 35" box jump during the 5:45am class.

Thursday 110127

5 Rounds for time of:
8 Broad jumps, 6'/4'
8 Squat cleans, 155#/95#
16 Ring push ups

Wednesday 110126

With a 7 minute clock, complete the following:
 Row 500m
As many power snatches as possible, 115#/75#

Rest 4 minutes, then complete the following:

AMRAP 7 minutes of:
10 Medicine ball cleans, 20#/14#
10 Knees to elbows

Gut check:
What did you have for breakfast?  Sauteed onions & asparagus with eggs over easy and a blood orange (thanks, Dan M.!).  Post to comments.

Tuesday 110125

Weighted pull-ups, 3-3-3-3-3

For time:
20 burpees
20 push-ups
20 box jumps, 24"/20"
20 ring rows
40 double unders
20 ring rows
20 box jumps, 24"/20"
20 push-ups
20 burpees

Monday 110124

AMRAP in 15 minutes of:
5 Thrusters
20 Abmat sit-ups

Thrusters must be completed unbroken each round.  Increase weight each round if possible.

This is one of the best videos we've seen regarding max effort.  Frank gives everything he has to stand up with a 260# clean, a new PR at the time.  He went on to get 265#, a PR by 20#.  Scott (in the white-t) had tops for the day at 275#. 

Friday 110121

One Clean (starting at 135lbs/65lbs) every minute on the minute adding 5lbs each minute until a failed lift.
Wait one minute and attempt the weight again.  Two misses on one weight and you’re done.  Post weight.

Thursday 110120

5 Rounds for time of:
150m Row
15 GHD sit-ups
2 - 18' Rope climbs

Luther finished Wednesday's WOD with an impressive time under 13 minutes (especially considering that he only has a couple months of CrossFit under his belt).  Here he is completing 5 deadlifts at 255#.  He completed all deadlifts unbroken, and his form held up from the first deadlift to the last. Nice job, Luther!