Women's WOD:

Scaled version of the CrossFit main page workout from the other day: 

50 ft. walking lunges with barbell overhead

10 burpees

5 rounds for time.

Men's WOD:

"Griff"

800 m run

400 m backwards run

800 m run

400 m backwards run

Thanks for showing up, everyone!  We had a great time this morning!

A.M. WOD is on- who's in?

Lunch WOD is on (12-1)- who's in?

P.M. WOD is on- who's in?

"Push 'n Pull"

Come play on the new pull up bars.  2 stations available. Next 2 up Monday

Push Jerk 5,5,5,5,5

Pull Ups (weighted dead hang) 5,5,5,5,5

alternate between exercises. limited rest between sets.

Climb on board the new terrain train.

Plan on training outdoors.

Plan on a mix of some great oldies and some new instant classics.

Post to comments if you're eatin' what mamma's cookin'

CrossFitter's Choice. Pick one of the following WOD's

copied and pasted from the main page:

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

or

Row 2000 Meters

or

Bench Press Max

Lunch WOD pushed back 30 minutes to 12:30.  P.M. WOD as normal

"Twenty's Plenty"

20 Back Squats 135/95

20 seconds rest

20 KB Swings

20 seconds rest

20 Sumo Deadlifts 185/115

20 seconds rest

20 thrusters 95/65

20 seconds rest

20 push ups

3 Rounds- rest 3 minutes between rounds