Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

From the main site:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

From the main site:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Missed yesterday due to travel so will post two WODs today.  do one today and have the other one as a catchup day sometime soon!

From the main site:

WOD #1

Front squat 3-3-3-3-3 reps

WOD #2

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Post time to comments.

Happy Fathers Day!

From the main site:

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

From the main site:

Rest day

Enjoy the solstice.

Even though Dave is on vacation, I will likely be at Lafayette Elementary tomorrow for a WOD at 8:00am. If you are interested put something in the comments and I will be sure to show up, probably with my crossfit kids.

From the main site:

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

From the main site

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Hang Power Snatch… [wmv] [mov]
“Training Through Acute Injuries Part 2” by Kelly Starrett, CrossFit Journal Preview – video [wmv] [mov]

From the main site

Reat Day

Make up any miss wod’s today