Source: Flickr

The 4:45 class tackled "Laura" Tuesday. 3 of the top 4 times of the day came from this group!

5 Rounds for time of:
50 Double Unders
10 Kettlebell Swings (70/44)
15 GHD Sit-ups

Source: Flickr

Strength
Shoulder Press 3-3-3 reps
*Find your new 3 rep max
 

WOD
21-15-9 reps of:
Row (Calories)
Push Press (95/65)
Pull-ups

Source: Flickr

In honor of Laura Boyd AKA L-Boogie's birthday Tuesday, this WOD is for you! Happy Birthday!
 
"Laura"
3 rounds for time of:
400 meter run
30 Box Jumps (24/20)
20 Push-ups (hands off ground each rep)

Source: Flickr

Strength
Back Squat
5-5-5 reps
 
WOD
"G.I. Jane"
100 Burpee Pull-ups for time

For people not tall enough to jump straight to the bars, we will have you jump up to pullups on elevated rings.

Source: Flickr

 
Make up any of the past 5 WODs or complete the 'Heat WOD' for the Survival of the Fittest event on August 21st:

No rest between exercises.  Do them back to back with a running clock.

1min of Pull ups (jumping PU if you cant PU yet)
1min of Sit ups
1min of Push ups
1min of Squats
1min of Dead-Lift 275/165 (Advanced), 205/125 (Open)

You will compete in a heat against folks that have similar scores in these areas.

Source: Flickr

Strength
Bench Press
5-5-5 reps
Find your 5 rep max

 
WOD
As many rounds as possible in 20 minutes of:
15 Wallball Shots (20/14)
12 Ring Push-ups
8 Power Cleans (115/75)
250 Meter Row

Source: Flickr

Footage from last week's 400 meter lunge, fun in the sun!
 

Four rounds, each for time of:
800 meter run

Rest 5 minutes between efforts.

 
Give each run everything you've got!!

Source: Flickr

Mary reaches a new PR on the deadlift last week...nice job!!

Strength
Deadlift
5-5-5 reps
*Find your new 1-rep max

WOD
"Nate"
Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

*Pack and Pups sub muscle-up progressions or pull-ups and dips instead of muscle-ups

Source: Flickr

Please help me congratulate Joey and his wife Emily on their brand new baby daughter Mary Clare, who was born July 31st at 12:54AM. We are happy to report Mother and Baby are doing great!! Congrats Joey! This WOD is for your new future Crossfitter!

 
"Mary Clare"
21-15-9 reps of
Thrusters (95/65)
Burpees
Toes to Bar
 
*Pack and Pups use either Knees to Elbows or lying leg raises

Check out this amazing story about a woman's victory over disease using CrossFit and a grain-free lifestyle...

Strength
Shoulder Press
5-5-5 reps
*Find your new 5 rep max

 
WOD
"Butterball"
7 rounds for time of:
10 Sumo Deadlift High Pulls with Kettlebell (70/53)
10 Box Jumps (24/20)
200 meter sprint