WOD's for the Week

Thank you to Phil, Julie, Renee and Dylan who kept the gym going while we were out of town. We had a great time but are glad to be back. It sounds like all of you worked hard too with several PR's (personal records) in weights. I hope all that are participating in the paleo challenge are finishing well. If you have cheats, write them down and keep trying to stay on track. This month is going to be over before you know it. We will repeat the workouts we did before the challenge started the week of Aug 29 - Sept 2. We will see then how much your improved diet made you improve work wise. Hopefully you are already encouraged by seeing and feeling good results. Keep writing your food logs until the end of the month. I will tally all the results and let you know who won in each category.

MONDAY 8-22-11
3 Rounds for time of:
12 Muscle-ups (36 Pull-ups and 36 Ring Dips if you can't do Muscle-ups)
75 Squats

TUESDAY 8-23-11
For time:
50 Thrusters (95, 65)
5 Burpees every minute on the minute

WEDNESDAY 8-24-11
Overhead Squat
3-3-3-3-3

THURSDAY 8-25-11
For time:
Run 5K

FRIDAY 8-26-11
CrossFit Games Event (adapted)
For time:
20 Calorie Row
30 Wall Balls (20, 14)
20 Toes to Bar
30 Box Jumps (24, 20)
20 Sumo Deadlift High Pulls (95, 65)
30 Burpees
20 Shoulder to Overhead (135, 95) Push Press or Push Jerk
30 Lunge Steps holding weight to chest (45, 35)

SATURDAY 8-27-11
Bring a Friend
Workout Together