WOD- 13 May 2011

Be ready for anything, today has an interesting mix

5 Rounds for Time
135lb Overhead Squats
10 Toes to Bar
40lb Dumbbell Hang Squat Clean, 15 reps
20 Double Unders

PTL WOD
3x400 meter run
Jumping Jacks
Mountain Climbers
Push-Ups
30-20-10 Rep's

Some good Diane times, be sure to keep track so that you can see your progress the next time you try this girl out.

WOD Contributed Courtesy of CrossFit Inc. and CrossFit Endurance/UnScared Inc.

WOD- 12 May 2011

Today we have one of our benchmark girls, Diane

"Diane"
21-15-9
Deadlift 225/185lb
Handstand Push Ups

SpitFire Endurance

Choose ONE of the Following Sports:

Use a Weighted Vest Or Ruck.

Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)

Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)

Run: 20lbs vest 3x( 200m + 400m+ 600m)

C2: 20lbs vest 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

PTL WOD
5k Run

Good job to all on the many rounds accomplished on this 20 min amrap, best on the board was Marcus with 14 Rounds, 1 Wall Ball Shot

WOD Contributed Courtesy of CrossFit Inc. and CrossFit Endurance/UnScared Inc.