4 Rounds for Time of:

8 Snatches (75-95,45-65)
16 Overhead Lunge Walks (35-45/15-25)
32 Squats to med ball

for the snatches please pick correct weight so that you can work on being locked out at top -not pressing up.

Hung’s back today- YEAH!

row a 500 for warmup & do some du’s

Max rounds and reps in eight minutes of:
4 Handstand push-ups
8 Kettlebell swings (2,1.5)
12 GHD situps

**you can sub in heavy strict presses for HSPU

Lift: dead 3×5

3rds

20 squat clean (95,65)
15 burps
5 squat clean burpees (yeah I went there and please try to not hit your head on your bar).

Work mobility after wod.

Mikko Salo showing a little intensity at the 2010 games

So here is what Knox and RD are going for: 70′s big and hairy! LOL!

Lift: Clean 5×3

WOD:
30 – 20 – 10 of:
Box Jumps (24,20)
Ring Dips (women can do 20,15,10 on ring dips for Rx)
Overhead Squat (75-95/45-65)

This one is just for you RD, compliments of Alanimal of course-haha!
Local Llama sighting-

COME AT 10AM today if possible. Both Hung and I need to be gone from house around 11:30am so either come in early or be ready for a quick workout!

3 rounds

500m row or jog lap
30 sit ups
25 box jumps
20 SDHP (75-95,45-65)

50 Push Ups
20 Hang Cleans (135/95)
50 Pull Ups
20 Push Press
50 Sit Ups
20 Push Jerk (135,95)
50 Wall Balls (20/16)
20 Deadlift (135,95)
50 Air Squats
1 mile Run

Rico was killed on October 16, 2008 in Afghanistan when he was working the checkpoint post when a Local Border Patrol uniformed officer came up the the post. They have been working together as a security force. His unit was stopped by a man disguised as an Afghanistan border patrol agent. The impostor opened fire on the soldiers, killing Rico.
He is survived by his 13 year old daughter, Yvette, his parents, brother Raimundo, sisters Ofelia and Anita and a large extended family. For more pictures and information on Rico, please visit http://www.findagrave.com/cgi-bin/fg.cgi?page=gr&GRid=30638351

Keanu saying “Hi” from the mushroom-anyone up for making a circle on this thing….haha…hard as heck and yep Keanu (the 8 yr old gymnast) makes it look easy!

21-15-9 reps of:
Deadlift (225,155)
Overhead squat (135,95)

Some of the Elite CrossFitter’s times are below:
Dave Lipson 3:24, Mike Giardina 5:07, Chris Spealler 5:09, Karianne Dickson 5:45 (155lb dead, 95lb OHS), Elyse Umeda 6:37 (155lb dead, 95lb OHS), Heather Bergeron 7:18 (155lb dead, 95lb OHS).