copied and pasted from CrossFit.com

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Buy in:  3x5 Suitcase Deads (each side), 2x10 Band Rows, 2x10 PVC Shoulder Dislocations

WOD: "Cindy"

In 20 Minutes complete as many rounds as possible of

5 Pull Ups

10 Push Ups

15 Squats

Cash Out: 2x10 Band Rows, 2x10 PVC Shoulder Dislocations

Buy in: 3x10 Shoulder Dislocations w/ PVC

            3x3 Muscle Ups  (yeah, yeah, I know you can't do a muscle-up- better start working on it!)

            Metronome Challenge Max Reps Dips (DBL set the house record on Saturday {28!})

WOD:  Shoulder Press  1,1,1,1,1,1,1, (7 heavy singles at or near max)

Cash Out: 3x Max Reps Handstand Push Up ( yeah, yeah I know you can't do a handstand push up- better start working on it!)

Perform 5 Front Squats (135/95) then immediately sprint up the hill.

3 Rounds

Rest as much as necessary between efforts

Lunch WOD and 4:45 WOD only.  Box closed after 5:30 on Tuesdays this summer.

"Filthy Fifty"

Perform the following exercises for 50 rep’s each. Do not move forward to the next exercise until you have completed the 50 required reps for the preceding exercise.

Exercises:

50 Box jump @ 24 inches

50 Jumping Pull-ups

50 Kettlebell swings, 1 pood (16kg)

50 Walking Lunges (bw)

50 Knees to elbows

50 Push press, 45# bb / 2db

50 Back extensions

50 Wall Ball shots, 20# mb

50 Burpees

50 Double unders