W.O.D.

25 Minute AMRAP

10(ea.) Walking Lunges

10 Knees to Elbows

10 Box Jumps (20"/14")

10 Weighted Situps(15+lbs)

What is CrossFit?

Mikko Salo, 2009 World's Fittest Man, at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

For time:

800-meter run

40 wall-ball shots

400-meter weighted run

20 wall-ball shots

400-meter weighted run

20 wall-ball shots

800-meter run

40 wall-ball shots

WOD

"TABATA FIGHT GONE BAD"

20 sec on/10 sec rest x 8 cycles

WALL BALL SHOTS 20/14

SDHP  Rx 75/55

BOX JUMPS 20"/14"

PUSH PRESS Rx75/55

ROW

Ladder

SKILL: Handstands
METCON: Couplet Ladder
  10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10

Handstand Push Ups 
Double Unders

15   -   5  

X   3 ROUNDS  FT

15 KB SWINGS        5 PUSH UPS

15 BOX JUMPS        5 PULL UPS

15 S&S              5 PUSH PRESS

15 BACK SQUATS      5 BURPEES

SKILL:  Front Squat
Group Stretch

5-5-4-3-2

WOD

10 FRONT SQUATS @85% of 3RM
20 WALKING LUNGES

20 FRONT SQUATS @75% of 3RM
40 WALKING LUNGES

30 FRONT SQUATS @65% of 3RM
60 WALKING LUNGES

COUCH STRETCH

6 RFT

40 Battle Rope

30 Sit-Ups

2 Rope Climbs

1 Rig Walk

STRENGTH:  DEADLIFT  5 X 5 Adding weight each round

WOD:  21 - 15 - 9
DEADLIFT @ 85% of max. wt.
BURPEES over BAR

 
Here's how it works:  You will do the first part AS QUICKLY AS POSSIBLE, trying to get it done in under :60.  Once completed, you will hop on the rowing machine and row for CALORIES until the bell rings.  You will then START OVER with the 5-10-15 part.

You will rest 2 minutes while your teammate goes since we won't have enough rowers. 
TEAM WITH THE MOST CALORIES BURNED WINS~!!

TOTAL TIME:  20 Minutes

 CHOOSE FROM 4:15 or 5:30pm SESSIONS TODAY!

TEAMS OF 3 must complete 2 ROUNDS AFAHP!!

Move 370 LBS of weight, one at a time
RIG WALK
RUN 200m as a TEAM
Move 370 LBS back
BALANCE BEAM - ROPE SWING
2 RFT