Warmup
3 rounds of:
10 Burpee Box Jumps
Samson Stretch

WOD
3 Rounds for time of:
95lb Sumo Deadlift High-Pull, 21reps
Run 400 meters
1.5 Pood Kettlebell Swing, 21 Reps
Run 400 meters

Finish
3 Rounds of:
25 Double Unders or Attempts

***For all those interested in the CFNE Team Throwdown we have a sign-up sheet at the front desk.  We will be having our own competion to determine teams.***

Warmup
3 rounds of:
10 Pullups
10 Ring Dips
10 Squats
10 Double Unders

WOD
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”

Finish
50 Overhead Squats, 45lb/35lb

Warmup
CrossFit Warmup

WOD
Squat Clean 3-3-3-3-3
Then…
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Record time and number of sets to completion. 

Finish
Knees to Elbows, 50reps

Rest Day/Make up Day/Skill Development

***Mandy’s going away Party***
2pm Saturday 9/26/09 @ Higgin’s house
383 Mower St. in Worcester

Warmup
Row 2K

WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges, 20 alternating steps
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Finish
45lb Hang Snatch, 30reps

***Mandy’s Going Away Party Sat 9/26/09***
Details in Special Events

Warmup
Run 1 mile

WOD
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

Finish
3rounds of:
Max hold L-Sits

Warmup
CrossFit Warmup

WOD
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Finish
50 GHD Sit-ups

Warmup
Run 800 meters
Samson Stretch
Run 800 meters
Samson Stretch

WOD
For time:
30 Ab Mat Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

90 Ab Mat Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

150 Ab Mat Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Finish
50 Push Jerks 45lb

Warmup
3rounds of:
10 Ring Dips
10 Back Ext
10 Box Jumps
Samson Stretch

WOD
Deadlift 5-5-5
Then…
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Finish
For Time:
30 L-Pullups

Warmup
Row 1K

WOD
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Finish
Overhead Squat 3×10