July 2010

For time: 8 Deadlift 1.5 bwt 80m Prowler 132/66 80 KBS 53/35 800m row (you can thank Lars for inspiring this workout)  

15 rounds for time: 5 Pull-ups 10 Push-ups 15 Squats

Soooo…Lance is 24 today and Laura is 24 tomorrow! For time: 24 Tire Flips (women with a partner) 240ft Prowler Push 2400m Row

Back Squat 3-3-3-3-3 Bench Press 3-3-3-3-3 Deadlift 3-3-3-3-3

Grab a partner and complete the following for time: (Divide the work however you like) 1 Mile Sandbag Run 35 1 Mile Row 10 HSPU 10 Tire Flips 100 Double Unders (4 to 1 for singles) 100 Walking Lunges (Total steps)

10:00am Yoga ($5 for Members $10 for Drop-in) 1:00pm Olympic Lifting Class at  CrossFit Full Strength (Link) 7:00pm Track Workout at Dobson High School

12:00pm Boxing ($5 for members $10 for Drop-in) 1:00pm Babb Wod  (Link) 2:00pm Olympic Lifting

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

Push Press 1-1-1-1-1 Power Clean 3-3-3-3-3 Back Squat 5-5-5-5-5 KBS 7-7-7-7-7

Today is Dan Feavel’s 23rd Birthday, so in his honor: For time: 23 Wall Ball 20/14 23 Sledge Hammer Strikes 23 Overhead Squats 95/65 23 T2B 23 DB Thrusters 45/30 23 Leg Levers 23 Overhead walking lunges 35/25 23 GHD Sit-ups 23 KBS 53/35 23 Burpees