Source: Flickr

Anyone recognize the guy on the right??

Makeup Day. Make up any of the past 5 WODs and strength movements you missed during the week. You've got a week and a half before the Paleo Challenge ends...finish strong!

Source: Flickr

1. Shoulder Press 3-3-3

2. Complete as many rounds as possible in 15 minutes of:

10 Wallball Shots (20/14)
10 Ring Push-ups
10 Sit-Ups
10 Burpees

Rx+ Use GHD Situps

Source: Flickr

"Death By Pull-ups"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Take as many breaks as you need as long as you complete your required amount of reps within each 60 second period.

 
Extra Credit: 25 Tire Swings

Source: Flickr

 
1. Deadlift 5-5-5

2. 21-15-9 reps of:

Kettlebell Swings (70/44)
Overhead Walking Lunges (45/25)
20 meter broad jump at end of each round

Source: Flickr

Check out details on Brent's amazing transformation story since joining CrossFit South Cobb in March 2011. With a weight loss of over 100lbs in less than a year, we couldn't be more prouder of you Brent!

 
3 rounds for time of:

800 Meter run
20 Box Jumps (24/20)
50 Sit-ups

How long have you been a CrossFitter?
Nine months

Why do you CrossFit?
In the beginning, I joined CrossFit to lose weight and get back in shape. Now, I CrossFit for the camaraderie and the high you get after a really tough workout.

What’s your favorite thing about CrossFit?
My favorite thing about CrossFit is the support I receive from the trainers and other CrossFitters. Whether it comes in the form of encouragement, compliments, or a little tough love, it all helps make me a better CrossFitter.

How has CrossFit impacted your life?read more...

Source: Flickr

1. Back Squat 5-5-5

 
2. Complete as many rounds as possible in 12 minutes of:

5 Front Squats (95/65)
10 Ring Dips
20 Double Unders

Rx+ Use 135/95lbs for Front Squats

Source: Flickr

Make up any of the past 5 WOD's you missed this week. Don't forget to book your massage with Ashley on Monday. Recovery is just as important as training!

Source: Flickr

The couple that hand stands together, stays together!

1. Power Snatch 1-1-1-1-1

2. "Peekaboo Barn"

10-9-8-7-6-5-4-3-2-1 reps of:

Snatch-grip Deadlifts (95/65)
Burpees
Box Jumps (30/24)

Source: Flickr

1. Shoulder Press 5-5-5

2. "Mary, Jr."

Complete as many rounds as possible in 15 minutes of:

5 Handstand Pushups
10 Pull-ups
25 Air squats

Check out Nick Henderson of CrossFit Richardson in Texas. Since starting CrossFit last February, he's lost over 60lbs and 10 inches off his waistline! To hear just how he did it, visit HERE

What are YOU doing to get there? Week 3 of the Paleo Challenge starts today!

1. 1 Mile run for time. Set a new PR!

 
2. "Annie"

50-40-30-20-10 reps of:

Double Unders
Sit-ups