A- Cleans

3-3-3-3-3

B- 50ft broad jumps, count the reps it took you to do it, do those reps in pullups, kb swings and box jumps

3 rounds for time, broad jumps every round

The Paleo Challenge starts today!!!!

Remember if you have any questions you can contact Luca, he is here to help guide you. We will post recipes/web sites to help you on being the best you ever!!! If you have a recipe you enjoyed pass to to Dave and he will post it. We are in this together let’s share/support and push ourselves to get what we want and that is WELLNESS!!!

http://paleofood.com/

Impromptu Memorial Day WOD and BBQ

Let’s Honor Our Fallen Brothers and Sisters

“Murph”

for time

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

If you have a 20# vest wear it.

You can partition the pullups/pushups/squats anyway you want.

Sgt. Gabe Guzman our hero

Gabe the father/brother/son our hero

“Fallen but Never Forgotten,” a CrossFit Journal article.

4 rds for time

100m kb overhead walk (50m left/50m right)

10 ring rows

10 jumping pullups

10 abmat situps

10 overhead squats (75/55)

“300″ for time

25 pullups

50 deadlifts 135/95

50 pushups

50 box jumps 24/20

50 floor wipers

50 kb clean/press

25 pullups

The strong morning women cave dwellers

A- thrusters

5-5-5-5-5

B- AMRAP in 10 minutes of

5 hspu

8 kb swings

11 box jumps

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating 3 rounds. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Our first Fight Gone Bad at the Cave

 Fight Gone Bad Demo & Explanation [wmv][mov] » Mar 19 08

Anni will do the 5pm and the 7:30pm class today. Dave/Dan and Luca will be taking a test for CrossFit in San Francisco.

Here is aweb site with some recipes for you Paleo Challenge cave dwellers

http://www.livingpaleo.com/

A- Overhead squats

5 5 5 5 5

B- Surprise met con  trainers choice

The heavy bag carry

The deadlifts

Paleo in a Nutshell Part 1: Food

A- weighted pullups 5 5 5 5 5

    weighted pushups 5 5 5 5 5

B- max box jumps in 8 minutes (24/20)

Katie box jumping

 Luca found this to share

http://feastingonfitness.blogspot.com/2010/05/sunshine-of-your-love-part-1-safely.html
http://feastingonfitness.blogspot.com/2010/05/sunshine-of-your-love-part-2-d-factor.html

20-15-10-5

begin each round w/200m  heavy bag carry( using the punching bag as well as the duffel bags) men black bags/woman white & green bags

deadlifts(185/135)

pushups

knees to elbows

Lindsay with good back squats

Trinity found this from CrossFitWatertown

http://www.crossfitwatertown.com/2010/05/18/having-perspective/?sms_ss=facebook

And Daniel followed with this from the same site

http://www.crossfitwatertown.com/2010/03/26/if-youre-a-woman-go-harder-and-put-more-weight-on-the-bar/

For time

400m run

100 jump ropes singles

50 situps

10 jumping pullups

400m run

100 jump ropes singles

40 situps

15 jumping pullups

400m run

100 jump ropes singles

30 sit ups

20 jumping pullups

400m run

100 jump ropes singles

20 sit ups

25 jumping pullups

Nutrition Talk, by Luca

Join us to discuss
the diet that we were born to eat!

Sunday, May 23rd, 2010

11:00 am, directly after WOD