WOD

Male/female pairs move through stations of:

500-meter row, partner completes 125 double-unders (each)

50 deadlifts, partner holds barbell at the waist 225#/155# (only 5 reps at a time)

50 toes-to-bars, partner hangs (only 5 reps at a time

Happy Friday!!!

WOD
A: For Time:
15-9-6 reps of
Push Ups
Front Squats
Burpees

B: For Time:
21-15-9-6-3 reps of
Push Ups
Front Squats 155#/110#
Bar Facing Burpees

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. 

 Stacy Tovar's no rep squat snatch. What do you think? We think this threw her off her game after this attempt.

Great job on yesterday's Elizabeth WOD. Some more PR's even after the sled pulls. Lets keep the momentum going.

NO NEED TO RSVP FOR TODAY's WOD.  

WOD
For Time, your choice:

5K Run
OR
250 Burpees

Great work to everyone on CrossFit Total yesterday. So very proud and impressed of all of you and your numbers. Hard work pays off.

Skill/Strength

Sled Pulls 3x100ft

(Add weight to get to your heaviest Pull)

WOD

A: For Time:
15-9-6 reps of:
Cleans
Dips

B: "Elizabeth"
For Time
21-15-9 reps of
Cleans 135#/95#
Ring Dips

Had a great time at regionals. Saw some of you out in the stands. If you get a chance go to http://games.crossfit.com to check out some of the action from this weekend. Met a lot of different trainers and box owners. It was a great overall experience. 

Let's see what these past 8 weeks of strength have done for us. 

WOD

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Craig and Liz after thier Tough Mudder this weekend. 

Happy Friday!!

North Central Regionals start today. I'll be judging all weekend. Come out and check out some of these athletes compete to make it to the CrossFit games in California. 

Girls' Tanks - Girls' racerback tanks are in. They're $27 each. These are not printed they are dyed so the logo will never crack or fade its part of the material. Cool new method. They came out better than I though. They will be at the gym on Monday.

Strength/Skill
Shoulder Press 5-5-5 (add 2lbs - 2.5lbs to last working weight)

WOD
A: For Time:
15 Back Squats
500m Row
15 Burpees 

B: For Time:
30 Back Squats @ body weight
1000m Row
30 Burpees