" Daren is our hero"

5 rounds for time:
25 kb swings
7 push-press
400m run

Get a Good Grip

Front Squat
3-3-3-3-3

max rounds in 20 min of:
5 Thrusters
7 Hang Cleans
10 SDHP

no substitute

Deadlift
3-3-3-3-3

then for time:
400m run
25 wall balls
400m run
50 ball slams
400m run
25 burpees

max reps in three minutes of:

jump rope
ring dips
rower
db thrusters

complete 3 minutes of exercise, rest 3 minutes between each

You Are What You Eat

5 rounds:

30 lunges
7 squat cleans
20 push-press

back to it

6 rounds for time:

5 pull-ups
10 push-ups
15 squats

TGIF

Power clean
3-3-3-3-3

then
30 burpees for time

what to watch

max rep thrusters

then-
4 rounds for time:
10 ring rows
20 box jumps
30 push-ups

compare to 6-30-09

Dirty deeds

4 rounds for time:
400m run
50 air squats

Grapes of Wrath

Back Squat
5-5-5-5-5

How long 'til the weekend?

for time:

20 deadlifts
30 burpees
800m run

FAREWELL

"Kelly"
5 Rounds, for time:
400m Run
30 Box Jumps (24", 20")
30 Wall Ball Shots (20#, 14#)

CrossFitters,

It has been a privilege working with every one of you and I will cherish the memories we've had. Ponder this... Does doing CrossFit make you cool? or do the people that do CrossFit make CrossFit cool? It's definitely the latter, you are all GREAT! Keep up the hard work, and I wish everyone the best in all endeavors!

Doug

"Ton" of fun, plus some

3,000 pounds ground to overhead

divide 3,000 by your load (closest to body weight you can lift) and that is the number of reps that must be completed, from the ground to above the head, any way you'd like.

Wobble-Dee-Wobble

Clean & Jerk:
Find a heavy single

Rest 3-5 minutes

Clean & Jerk (80% of single)
5-5-5-5-5
Rest EXACTLY 1 min between sets

Rest 5-10 minutes

5 rounds:
5 KB Swings (53#)
200m Run

Milk was a bad choice

WOD:

4 rounds for time of:
20 thrusters
30 med ball slams
40 sit-ups

Time Will Tell

Complete a cumulative of 8 minutes of planks. Each time any part of your body touches the ground or raises above parallel complete a 200m run and 10 box jumps.

Gimme the Run Around

3 Rounds:
Row 500m
30 KB Swings
Run 400m

Icing

In honor of Daren's birthday...

23 rounds:
2 deadlifts (heavy)
3 burpees

Stay GOLD

400m Overhead Walking Lunge

brand new day

WOD:

100 Push-ups for time

Every time you break from push-ups, complete a 400m run. If any part of your body touches the ground aside from your chest, or you pause for more than a second between reps, you must complete a 400m run. All push-ups must be taken from full elbow extension to chest touching the ground.

Book Em

Max Reps Wall Ball Shots in 3 min
Rest 6 minutes
Max Reps Push Ups in 3 min
Rest 6 minutes
Max Calories c2 Row in 3 min