10/26/10 WOD

21-15-9 reps for time of:
Thrusters (95)
Sumo-Deadlift High Pull
Pull-ups
50 double-unders (after each round) 

TIME: 17:24 Rx

10/25/10 WOD

In teams of 2 - Complete AMRAP in 20 min of:
7 Dead Lifts (#185/#115)
10 Box Jumps

Only one person works at a time, alternate after each person completes the round. 

Me&Jeff C.- Total: 22 + 2 DL

Got KingCrossfit???

10/21/10 WOD

WOD
Front Squat 3-3-3-3-3

1). 95 2). 135 3). 155 4). 185 5). 185

Its da shoes!

10/20/10 WOD

WOD:
20 Wall Balls
400M Run
15 Pull Ups
20 Sit-Ups
4 Rds for Time

Time: 18:14 Rx

Knockout King

10/19/10 WOD

WOD:
5 Rounds of:
In 3 minutes perform the following
Sprint 200 Meters
5 Burpees

20 KB SWINGS

BOX JUMPS 

Total: 142 box jumps (Rx)

Random Ass Tuesdays

10/18/10 WOD

WOD:
5 rounds of:
bench press (body weight)
immediately followed by
push up...

1. 17/16 (135lbs)

2. 15/12 (165lbs)

3. 5/12 (165lbs)

4. 6/10 (165lbs)

5. 6/10 (165lbs)

Feening for this...

10/14/10 WOD

Ten rounds for time of:
10 Box Jumps
10 Dips
10 Sit-ups
10 KB Swings

Time: 18:34

StarFire League

UnDefeated streak is over! Playoffs in two weeks. WE READY!

Random Ass Tuesdays

Ready for TurkeyBowl

10/11/10 WOD

7 rounds for time of:
7 Thrusters (95)
7 clapping push-ups
7 toes-to-bar

Time: 13:46 Rx

10/7/10 WOD

"THE CHIEF"

Max rounds in 3 minutes of:
3 Power cleans 135#Men

6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycle

TOTAL: 19 Rx

StarFire League

Tonight we remain UNDEFEATED!!! Yeah Buddy

10/5/10 WOD

WOD:
3-3-3
Overhead Squats

(85lbs)

Finisher:
30 Overhead Lunges W/ Medicine Ball
200 M Sprint
30 Medicine Ball Push-Ups
200M Sprint
15min AMRAP

Total: 3 + 9 MB Push ups

10/4/10 WOD

WOD:
Five rounds for time of:
40 Double-unders 

30 Box jumps, 24 inch box 

15 Kettlebell swings (70lbs)

Time: 15:23 

This is how I score...

What Was Your Soul...?