Saturday 090207

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

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Post rounds and fractions of rounds completed to comments.

Dara working on her overhead squats.

Friday 090206

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Either John is a great actor, or swinging a 70lb kettle bell 125 times really sucks! I've got to try and get this pic up on the CrossFit main site. Talk about intensity!

Thursday 090205

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

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Albert and Eddie getting in some wall ball while Guiellermo takes a breather. Good thing I have the brick columns in the gym. John already pushed out the dry wall doing these the other day!

Wednesday 090204

Main Site Rest Day.

Liliana breaking out the big guns on her 5x5 squat.

Tuesday 0090203

Back Squat 5-5-5-5-5 reps

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Norberto catches his breath after a tough WOD.

Monday 090202

30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

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Sunday 090201

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

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This photo was taken by my brother over Christmas Break. It's from the driving range at a course on Superstition Mountain, AZ, where our mother lives. I can't help but to think of all of the different ways you could incorporate this set-up into a CrossFit workout. Or I guess you could just enjoy it for what it is, and hit some golf balls.