111031

AMRAP 12 minutes:

10x kb squat clean (5 each hand)

20x double unders [demo] (or 60 singles)

scott 9 rounds (53#kb, doubles)

bobby 8 rounds (30#kb, singles)

111029

3 rounds (total reps/cal = score):

1 min max cal row
rest 30 sec
1 min max reps double-unders
rest 30 sec
1 min max rep kb swing (53/30)
rest 30 sec
1 min max rep parallette push-ups

scott: 367
anthony: 281
anaida: 229

111026

done @ http://www.crossfitannex.com/

deadlift
5-5-3-3-3 (225, 225, 315, 315, 315)

12 min partner AMRAP (alternate when 15 cal have been reached on the rower):
row 15 cal
max rep push press until partner rows 15 cal (85# - 65#)

scott: 4 rounds
mike: 4 rounds

111025

10-9-8-7-6-5-4-3-2-1 rep rounds of:
knees-to-elbows
right arm db push press
left arm db push press
burpees

scott 9:42
bobby 10:08
anthony 12:40
jaclyn 13:00
frank 14:30

111024

run 400m
---------------
3 rounds of:
10x pull-ups
10x left arm db snatch (50/25)
10x right arm db snatch (50/25)
---------------
run 400m
---------------
3 rounds of:
5x pvc shoot-throughs
10x kb swing (53/30)
15x double unders (scale w/ 45x singles)
---------------
run 400m

scott 13:26
bart 14:10
candace 14:20
bobby 15:32
darren 16:42
anthony 18:47
frank 18:18

111023

complete for time, partition as needed
broad jumps, 100 yards
waiter walk, 100 yards 50#m/25#w
20x ground-to-overhead, 135#m/45#w
30x box jumps, 24"m/20"w
20x toes-to-bar (scale w/ k2e)
30x rope slams, 2" rope
20x pull-ups (scale w/ band)
30x double-unders (scale w/ 90 singles)
20x ring dips (scale w/ pvc dips)
30x burpees

scott 17:38
anaida 17:25 (scaled)

111021

for time:
run 1 mile
rest 3 minutes
run 1 mile

scott 6:55, 6:39
anaida 9:10, 9:15
bobby 6:39, 6:40 (rowing)
frank 7:54, 7:52
lauren 9:27, 8:47
darren 7:36, 7:21

111020

as many rounds and reps as possible in 15 min

5x handstand push-ups
10x front squats @ 95#
15x kettlebell swings

scott 8
bobby 7 (50#kb squat/push-ups)
jaclyn 7 (50# kb squats)
frank 6 + 20 p/u (pvc push ups)
darren 5 1/2

111018

complete for time

run 400m

25 push ups (chest-to-deck)

50 double-unders*

20 push ups

40 double-unders

15 push ups

30 double-unders

10 push ups

20 double-unders

run 800m

*single-unders substitute 3:1

scott 11:06
anthony 15:30
anaida 16:07
bobby 11:04
frank 15:30
jaclyn 13:50
lauren 16:21
darren 15:02

111017

4 rounds for time:

run 400m
10x squat clean, 115#
10x kettlebell swing, 32kg
demos:
http://media.crossfit.com/cf-video/CrossFit_WOD111015_KoslapCleanKBSwing.wmv
http://media.crossfit.com/cf-video/CrossFit_WOD111015_KhalipaMaddoxCleanKBS.wmv

bobby 13:45 (row; 25#DB; 30/53#KB)
scott 15:13 (115#; 32kg KB)
darren 17:14 (95#; 32kg/53# KB)
frank 18:30 (95#; 53#KB)

111015

"Filthy Fifty" (http://www.crossfit.com/mt-archive2/007712.html)

For time (30 minute max):
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

scott: 22:51 (broken)
anaida: timed out (5 bj; 30 wb; 20 burp; 50 back ext remaining)
frank: timed out (20 kbs; 20 lunge; 30 k2e remaining)
lauren: timed out

final score: concrete wall 1, Anaida 0

111014

5 rounds for time:
10x deadlifts (demo)
10x knees-to-elbows (demo)
10x double-unders (or 30 singles) (demo)

scott (225#DL; doubles) 6:36
anaida (95#DL; singles) 8:57

111012

as many rounds as possible in 15 min:

run 400m

12x pull-ups

12x kettlebell clean and jerk (6 right/6 left)

scott (50# kb): 4 rounds + 12 c/j + 12 p/u + 200m run

anthony (50# kb): 3 rounds + 400m run

bobby (30#kb): 3 rounds + 12 c/j + 400m row + 2 p/u

candace (30# kb, banded p/u): 4 rounds + 200m run

frank (50# kb): 3 rounds + 400m run + 6 p/u

111011

4 rounds for time

8x burpees

12x toes-to-bar

16x push press (95/65)

32x air squats

courtesy of http://crossfitpc.com/blog/10-7-11-wod/

scott 10:30

bobby 12:49

anthony 20:10
frank 15:34

111010

3 rounds; record total # of reps:

max reps 1 min: wall ball (20#/14#)
rest 30 sec
max reps 1 min: pvc pass thru
rest 30 sec
max reps 1 min: box jumps (24"/20")
rest 30 sec
max reps 1 min: kb hi-pull
rest 30 sec

scott 309 (72# kb)
anaida 259 (30# kb)
bobby 220 (30/50# kb)
frank 243 (30/50# kb)
candace 349 (30# kb)

111008

3 rounds for time:

15x sit-ups (or 10 ghd s/u)
20x kettlebell swings
25x double unders (or 75 singles)
run 400m

scott 11:50
anaida 15:40
bobby 12:41
frank 15:32

111006

done @ http://crossfitkingspoint.com/

skill work:
bench press 5, 5, 5, 3, 3, 3 (225#)

AMRAP 7 min
10x double unders
7x clapping push-ups
5x front squats (115#)

scott: 8 rounds

111004

10 rounds for time:

5x handstand push ups
10x box jumps, 24"
15x lunge walking steps

scott 12:18

111002

as many rounds as possible in 15 minutes:
10x air squats
10x push ups
10x sit ups

scott 19 rounds