“CrossFit Total”
Back Squat, 1rep
Shoulder Press, 1rep
Deadlift, 1rep

For those of you who missed the run on Thursday.  Feel free to make it up today.

BAR WARMUP
3rounds with 45lb bar of:
Deadlift 10reps
Hang Power Clean 10 reps
Front Squat 10reps
Press 10reps
Samson Stretch (without bar)

WORKOUT
“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 are sit-ups, and the the last 8 are squats.  There is no rest  between exercises.

3 Rounds of:
Run 1 mile
Rest 2 minutes

Time each run and rest period separately.

***Holiday Hours for Memorial Day (Monday 5/25) will be 9am to 1pm.***

WARMUP
3 rounds of:
Row 500 meters
Samson Stretch

WORKOUT
Deadlift 5-5-5

Then…
AMRAP in 12 minutes of:
15 Box Jump, 24″
15 Burpees

WARMUP FOR TIME:
3 rounds of:
25 Double Unders
25 Hip Extensions
25 GHD Sit-ups
Samson Stretch
(Scale warmup as needed)

WORKOUT FOR TIME:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Complete the following:
Push Press 5-5-5

Then…

5 rounds for time of:
20 Squats
20 Pushups

“A race is not well-run unless you’ve crossed the finish line knowing that you couldn’t have keep going for one more step.  If you could have, then you didn’t give it everything you had”. (Jackie Duggall)

Open Gym/Rest Day/Skill Development

Lt with a muscle-up.

Five rounds for time of:
155lb Hang Squat Clean, 9reps
15′ legless rope climb, 3ascents

***Don’t Fall!!!***

***The top ten names today will go on the board***

“Filthy Fifty”
For time:
50 Box Jumps, 24 inch box
50 Jumping Pullups
50 Kettlebell Swings, 1 Pood
Walking Lunge, 50 Steps
50 Knees to Elbows
50 Push Press, 45lbs
50 Back Extensions
50 Wall Ball Shots, 20lbs
50 Burpees
50 Double Unders

The long awaited Megalift Video!!!

Four rounds of:
Run 800meters
Rest 2minutes

***Filthy Fifty contest will be on Friday 5/15/09.  And yes to make the board you must complete all 50 Double Unders.***

For Time:
10 Sit-ups
10 Hip and Back Extensions
95 lb Thruster, 30reps
50 Pull-ups

30 Sit-ups
30 Hip and Back Extensions
95lb Thruster, 20reps
35 Pull-ups

50 Sit-ups
50 Hip and Back Extensions
95lb Thruster, 10reps
20 Pull-ups

“Getting hit motivates me.  It makes me punish the guy more.  A fighter takes a punch, hits back with three punches”. (Roberto Duran)

For time:
Row 2K
Rest 3to5 minutes

Then…

“Karen”
For time:
150 Wall Ball Shots, 20lb

Skip the warmup.  Rowing should get you nice and loose.

“DT”
Five rounds for time of:
155lb Deadlift, 12reps
155lb Hang Power Clean, 9reps
155lb Push Jerk, 6reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.  Timothy is survived by his wife Megan one-year old son T.J.  ( CrossFit Inc. 4/19/09)

Open gym/Rest Day/Skill development

Back Squat
5-5-5-5-5

Just because you get knocked down it doesn’t mean you can’t get back up.  CrossFitters never give up.