GSX Crossfit: 2008-09-14

WOD

21 - 15 - 9

Sumo Deadlift High Pull (95#)

Pull-ups

Chuck on High Pulls!

WOD

Partner Workout!

One person runs 400m or rows 500m

Their partner is doing 20# wallballs until they finish the run/row

At this point partners switch

Workout ends when both partners have completed 3 rounds of each exercise

Rest Day

WOD

"CrossFit Baseball"

1st base - 10 Pull-ups

2nd base - 10 Air Squats

3rd base - 400m Run

Home - 10 Box Jumps

Rules:

-If you are caught using incorrect ROM or not meeting standards, you must go back to 1st base

- When you complete a 'run', head back to 1st base and begin again

- The team with the most runs at the end of 20 minutes wins!

WOD

5 - 5 - 5 - 5 - 5

Deadlift

Finish with progressive burpees:

Minute 1 - One burpee

Minute 2 - Two burpees

Minute 3 - Three burpees

*Continue with this until you cannot complete the required number of burpees within that minute

Ken timing John doing "Randy"