Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

Deadlift
5-3-1 (75%-85%-95%)

7 rounds for time
10 Sumo-deadlift high-pull (95/65)
10 Ring Dips

OPT and Freddy Camacho hit it
http://media.crossfit.com/cf-video/CrossFit_SDHP-RDFreddyOptWOD.wmv

 
August 28th – WOD for your right to PARTY!

"DOLCE"

For time:
10-9-8-7-6-5-4-3-2-1
Power clean (155/105)
Pull-up
KB swing (1.5/1)

Press
5-3-1 (75%-85%-95%)

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

http://media.crossfit.com/cf-video/SPPPPJ155.wmv

Back Squat
5-3-1 (75%-85%-95)

For time:
135lb Front Squat 10 reps
50 Double unders
5 rounds

Buddy Lee double under fix
http://media.crossfit.com/cf-video/CrossFit_BuddyLeeFixJolieDU1.wmv

Dont have jump rope yet? We have speed ropes in stock.

Deadlift
3-3-3 (70%-80%-90%)

“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Rest Day

THE SWAMP MONSTER!

9am-6pm TODAY!

Event 1/WODs 1&2
9am-11am
Event 2/WOD 3
11:30am-1:30pm
Event 3/WOD 4
2pm-5pm
Awards
5:30pm

For Time:
Run or Row 10k

Run course: 900 meter loop, 11 laps, finishing at 100 meter mark on twelfth lap.
900 meter loop goes West on 59th Terrace, South on 2nd Avenue, East on  59th Street, North on 4th Ave. 

Anyone that completes todays WOD will get a FREE 30 minute one on one training session.
 
Tomorrow is The Swamp Monster
Be there!

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Chris Spealler 6:42, Eric O’Connor 7:01.

The Swamp Monster is this Saturday – Come by and check it out!!