WOD

10 Thrusters @ 135/95

50 sit-ups

8 thrusters

40 sit-ups

6 thrusters

30 sit-ups

4 thrusters

20 sit-ups

2 thrusters

10 sit-ups

Post times

WOD

10 Deads @ 225/135

50 Box Jumps @ 16''/12''

8 Deads @ 225/135

40 Box Jumps @ 16''/12''

6 Deads @ 225/135

30 Box Jumps @ 16''/12''

4 Deads @ 225/135

20 Box Jumps @ 16''/12''

2 Deads @ 225/135

10 Box Jumps @ 16''/12''

WOD

2-4-6-8-10-8-6-4-2 of:

Burpees and Clean and Jerks @ 95/65

* Perfect form on the burpees everyone!*

WOD

Deadlifts

5-5-5-5-5-5-5

Crossfit BBQ at Cec's place on Saturday June 7th. Come into the gym to find out location and more details. All of our CF members are invited. RSVP by posting on todays post (along with your workout). BYOB and if you want to bring anything else just let us know! Hope to see you all there.

WOD

15 Pull Ups

30 Push Ups

45 Squats

5 Rounds

WOD

200 double unders for time, but......

Every time you miss a double under you have to do three burpees. A missed attempt on a double counts as a 1 double under.

WOD

250 Thrusters @ 65/45 for time.

Hope to see everyone at the BBQ.  The Gym will be closing at 3:00pm instead of 5:00pm.

WOD

Take on a benchmark or lift heavy.

WOD

"Cindy"

5 pull-ups, 10 push-ups, 15 squats

or

"Mary"

5 handstand presses, 10 pistols (single led squats), 15 pull-ups

as many rounds as possible in 20 minutes

And a HUGE thank you to Cec for opening her home to us for the BBQ. You're the best Cec! We all love you!

WOD

Clean 3-3-3-1-1-1-1-1-1

Check out the results of the Total Meet. Everyone did great! Our very own Rachael "Crazy Animal CrossFit Beast" DeYoung won first place for the ladies (was there ever any doubt) and Lars took second overal for the men. Check out the results http://www.crossfithamilton.com/wp-content/uploads/2008/06/national-cft-formula-results-1.xls

WOD

12 Burpees

12 Pull Ups

10 Rounds

WOD

"Fran"

21-15-9

Thrusters and pull-ups

WOD

Shoulder Press

3-3-3-3-3-3-3-3

WOD

"Angie Gone Bad"

1 Minute each of:

-Pull Ups

-Push Ups

-Sit Ups

-Squats

-Rest

4 Rounds for a total score.

WOD

Power Cleans

5-5-5-3-3-3-1-1-1-1-1

WOD

"Rachael"

10-9-8-7-6-5-4-3-2-1

Thrusters

Sumo Deadlift High pull

Cleans

@95/65

WOD

Row 500m

50 Push Ups

3 Rounds

WOD

Squats

3-3-3-3-3-3-3

Post max loads

WOD

10-9-8-7-6-5-4-3-2-1  of Hang Power Cleans @ 135/95

and

1-2-3-4-5-6-7-8-9-10 of Burpees

Start at 10 and 1, then 9 and 2, then 8 and 3 and so on until you end at 1 and 10.

WOD

"Gwen"

15-12-9

Clean and Jerk

WOD

Deads

1-1-1-1-1-1-1

Post Max Loads

WOD

Max Pull-Ups

Max Push-Ups

3 minute rest, 5 Rounds.

Can't stop Ritchie!

WOD

Squat-clean Grace

30 full clean and jerks for time

WOD

Overhead Squat

15-15-15-15-15

WOD

Max Rounds in 20 Minutes of:

10 Thrusters @ 45/65

10 Pull Ups

WOD

5 Deadlifts

1 Hang Clean

5 Front Squats

12 Rounds @ 135/95 for time.

The catch is that once you start each round, you can't let go of the bar.  All 11 reps must be consecutive.  The clock never stops, but if you drop the bar before the set is done, the round doesn't count.  So the trick is not to go if you think you'll drop it, but get it done as fast as you can.

WOD

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Post Max Loads

WOD

12 Box Jumps @ 20''/16''

8 Pull Ups

10 Rounds for time.

WOD

45 Double-unders
135/95 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post Times

WOD

5 Thrusters @ 135/95

8 Pull-ups

Every minute on the minute for as many minutes as possible.

If you fail before 20 minutes, get as many rounds as you can before 20 minutes is up.