KBS, SDHP, Burpee

3 x 3 minute AMRAP of:
20 Kettlebell Swings, 2pd/1.5pd
10 Sumo-Deadlift High Pulls, 2pd/1.5pd
5 Burpees

Rest 1 minute between rounds.

Post total reps to comments. Compare to 9/6/12 and 7/11/13.

Max Deadlift

For time
10 Pull-ups
20 Kettlebell SDHP, 1.5/1pd
40 Kettlebell Swings1.5/1
80 Lateral hops over bar
40 Kettlebell Swings
20 Kettlebell SDHP
10 Pull-ups

Then

15 min to establish max Deadlift.

Post time and load to comments.

HOLIDAY HOURS: The gym will be closed Friday 7/4 and Saturday 7/5.

For time:
150 DU
100 KBS (1.5/1pd)
50 HSPU

Partition the double unders, kettlebell swings, and handstand pushups as needed.

Post time to comments.

Compare to 7/20/11 and 12/7/11. Compare Cori's current pic to hers in the July post - WOW!!

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Kristan Clever 8 rounds + 4 HSPU (1.5 pood), Michael Giardina 8 rounds, Kevin Montoya 7 rounds + 6 swings, Ken Gall 7 rounds + 1 swing, Austin Malleolo 7 rounds + 3 HSPU, Heather Bergeron 6 rounds + 8 swings (1.5 pood).
Post results to comments.

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Michael Giardina and Ken Gall on today's WOD - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Heather Bergeron on today's WOD - video [wmv] [mov]

Compare to 11/16/10.

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

WOD Demo with CrossFit Los Gatos - video [wmv] [mov] [HD mov]

Compare to 4/29/10 and CrossFit.com 120201.

LEADER BOARD WOD: "Helen"

Three rounds for time:
Run 400 meters
21 Kettlebell swings, 1½ pood
12 Pull-ups

Post time to comments.

Helen [wmv] [mov]

Compare to 5/11/11 and 10/5/11.

Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from from the legs and hips into the wallball.

For time:
21-15-9
Kettlebell Swings, 1.5 pood
Burpees
then 50 wallball shots, 20# ball

Post time to comments.

FOOTBALL FRIDAY

3 rounds for time of:
21 KB Swings, 2 pood
21 Knees to Elbows
21 Double Unders

Post time to comments.

Compare to 10/1/10.