Perform 5 Double Unders Every minute on the minute, add 5 double unders Post minute completed and total number of DU’s to comments Note: For this WOD, singles 3:1 e.g. Minute 1: 5 DU (15 singles) Minute 2: 10 DU (30 singles) Minute 3: 15 DU (45 singles)

Rowing “Helen” 500m Row 21 Kettlebell Swings (1.5/1 pood) 12 Pull-ups 3 rounds for time Post time to comments Compare to 05 OCT 09 (run)

Reminder: If TPS is closed, so will MP. This is due to the instructor not being able to get out of driveway! 🙂 However, watch your email, Erin may be able to come in the afternoon. If TPS is open, so is MP. “Diane” 21-15-9 Deadlifts (225/150)Handstand Push-ups For Time Post time to comments Compare […]

7 rounds 7 Squat Cleans (135/95) 7 Burpees 7 Pull-ups For Time Post time to comments

This is in celebration of Erin’s Birthday She is now…I will let you guess! 26 Pull-up 26 Squats 26 Sledge Swings (each side) 26 Lunges (each leg) 26 Push-ups 26 Deadlifts (225/135) 26 Push-ups 26 Lunges 26 Sledge Swings 26 Squats 26 Pull-ups For Time Post time to comments

3 rounds 2 minutes Row 1 minute Rest 2 minutes Double Unders 1 minute Rest 2 minutes Row 1 minute Rest For calories and rotations Post calories burned and number of double unders to comments Note: If you are doing singles, take total number of singles and divide by 4 for posting

” CrossFit Maniacs!” :)) 3 rounds of: 21 Pull-ups21 Kettlebell Swings (1.5/1 pood)21 Burpees21 Sumo Deadlift High Pull (95/65)21 Sit-ups For Time Post time to comments

“Annie” 50-40-30-20-10 reps of: Dounle Unders Sit-ups Post time to comments Compare to 01 DEC 09

Susan’s Saturday WOD! (And I am sure she was the only one doing that! :)) 5 rounds for time of: Rep rounds: 6-12-18-12-6 Hang Clean & Jerk (115/75)Row 500m Post time to comments

Just a reminder: If TPS is closed, so will MP. HZ will still be open. Be careful “Daniel” 50 Pull-upsRun 400m21 Thrusters (95/65)Run 800m21 Thrusters (95/65)Run 400m50 Pull-ups For Time Post time to comments Compare to 07 OCT 09