Wednesday 4/30/08:

Back squats 1-1-1-1-1-1-1
There is no time component for this workout

Tuesday 4/29/08:

Pullups: your choice, for time
75 pullups (dead-hang, kipping, or assisted)
- Choose your grip, or switch between grips
or
75 partner pullups
- Partner up. Take turns with one person pulling and the other assisting for a total of 75 pullups for the team.
- Stretch bands may still be used.

Monday 4/28/08:

CrossFit Stations #1

Sunday 4/27/08:

Rest Day

Saturday 4/26/08:

3 rounds for time of:
- 10-yard Prone plate drags (25 lbs for men, 10 lbs for women)
- 21 Sumo Deadlift High Pulls (95 lbs for men/65 lbs for women)

Friday 4/25/08:

4 rounds x 25 shots of:
- Wallball
- Slamball
Men: 20 lbs/women: 12 lbs
Wallball shots at 10 feet for men (11 feet for over 6' tall), 8 feet for women (9 feet for over 5'6")

Thursday 4/24/08:
"Diane";

Three rounds, 21-15- and 9 reps, for time of:
- 225 lb deadlifts
- Handstand pushups

Wednesday 4/23/08:

Bench press 5-5-5-5-5 reps
for maximum weight

Tuesday 4/22/08:

Squat cleans 3-3-3-3-3 reps
for maximum weight

Monday 4/21/08:


- 25 double-unders
- 30 squats
- 25 double-unders
- 20 kb swings (2 pd)
- 25 double-unders
- 10 burpees
for time

Sunday 4/13/08:
Rest Day

Saturday 4/19/08:
Thanks to Joe for this workout

3 rounds of 15 reps of:
- Kettlebell front squats (24 kg for men, 16 kg for women)
- Pullups
- Dips
for time

Friday 4/18/08:

3 rounds of:
- 6 Turkish Getup/2-snatch combo - 16 kg (watch this at 2:00 in for an example)
- 12 L-pullups
- 18 Barbell thrusters - 95 lbs
- 24 Slamball - 5 kg
for time
 

Thursday 4/17/08:
"Lynne"

5 rounds for max reps of:
- Bodyweight benchpress (i.e. barbell loaded to your bodyweight)
- Pullups BR>
There is no time component to this workout
 

Wednesday 4/16/08:

7 rounds of 10 reps each of:
- Sumo deadlift high pulls
- Ring dips
for time

Tuesday 4/15/08:
"Cindy"

Complete as many rounds in 20 minutes as you can of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

Monday 4/14/08:
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

After a thorough warmup, including sets with lighter weights, the lifter gets three attempts at each lift.
The greatest weight successfully completed in each lift is the score for the lift.
The score for the W.O.D. is the total of the scores for the three lifts.
For "Black" groups, reduction of weight from one attempt to the next in a lift is not permitted (i.e. if you fail at 150 lbs, you are not permitted to try 135 lbs).

A common progression for the three attempts is:
Attempt #1 - Use a weight that can be successfully lifted for three reps
Attempt #2 - Use a weight that has been successfully lifted for a single rep recently
Attempt #3 - Try for a PR, if warranted
 

Sunday 4/13/08:
Rest Day
 

Saturday 4/12/08:
Giggle if you must

Randy:
- 75 pound Power snatch, 75 reps for time.

Ok, stop giggling now.
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.