Plate transfer from 1 truck to other x 3 (45/25)
put on weight vest (20,12) & drag sled back (45,25)
***vest is on for rest of movements
50 du’s
go get med ball from firepit, go to gym 25 wall balls
20 pullups
go get slam ball from firepit, go to gym 30 slam balls

This is one talented dog-Enjoy!

Lift: work on an Oly lift today!

4 rounds:

5 HSPU’s
10 Cleans (105-135,75-105)
400 M run

(subs can be heavy press for HSPU’s or you can use band assit and 500 M row for run)

If you have room left do 1 skill set of your choice….maybe GHD situps or if your name starts with a ‘J’ some kipping pullups or if your name starts with ‘C’ some pullups or if you name starts with an ‘A’ some muscle ups or if your name starts with an ‘R’ maybe some thrusters or if your name start with a ‘V’ an extra row…..hehehe!

Hope you all enjoy “Filthy 50′s” little sister “Dirty 30″

For time
30 front squats 155/100
30 box jumps 20″
30 KBS 53/35
30 burpees
30 sit ups
30 pull ups
30 wall balls

REMEMBER….at the end of the WOD we always PR standing UP! Walk it out walk it out.

Have a great day! WOD @ 11am & BBQ at 4pm tomorrow, bring a side dish.

Wod: 3 rds

7 KTE’s or TTB
14 OH squats (105,75) or (95,65)
21 pushups (hands release at deck)

After wod do 2 skill sets NFT:
back extenstions, GHD, ring dips, handstands…or choose something you need to work on.

Lift:

WOD
AMRAP 15 min
2 Dead lifts A (255,185) B(225,155)
for the remainder of the min complete as many double unders as possible

Score is total amount of double unders

Hey all check out this site below….. I think it would be fun! Anyone want to do it with me, it’s on Oct. 16th?

http://www.metrodash.com/portland/

Also CrossFit Hood River just posted this one below…..I like that the cost is reasonable and it looks like FUN!

https://clients.mindbodyonline.com/asp/home.asp?studioid=8266

If you were not here yesterday for the partner wod, then I will have you do that today if we have enough people to match up. If you were here past 2 days then do WOD below.

Row or run a 2k (post time) then NFT do the following as skill work in any order or set scheme.

50 GHD sit ups
50 pushups (add a vest if you feel inclined to do so)
50 air squats
50 ring rows

Then pick a lift to work on, I think Shadow went for the clean below.

This is done with a partner for time:

3 rounds of the following; you must complete 3 laps during this wod (1500 M) while holding the plate (35#’s), one person is always working wod and must go get partner until laps are complete. After the laps are completed the plate must be held while other partner is doing work (if you set down plate there will be a burpee penatly).

10 ring dips
20 wall balls (20,16)
20 sdhp (95,65)
20 kb (1.5,1)

4 rounds of the following to celebrate Sandra’s B-day! Happy Bday!

8 burpees
40 Meter run
8 pistols (4ea leg)
40 double unders
8 Ground to overhead anyway (choose weight, but have it challenging)

As a woman we usually don’t like saying how old we are……can anyone guess Sandra’s age? LOL!

I was on Facebook and saw this awesome pic of Bob & Sandra from their recent trip to DC. What a great looking crossfitting couple! They leave us again on Tues. for 2 weeks to go to Thailand, can’t wait to hear all about it!