pushup bonanza

100  push ups for time

Pull, Press

Warm-up: 2 rounds
100 Jump Ropes
15 sit-ups
15 supermans
10 squats
10 push-ups
Samson Stretch x2
Perfect Stretch x2

AMRAP-10 minutes
12 Sumo-Deadlift High Pulls
8 push press

CrossFitting Congressman

I will be sending out an article from Congressman John Sullivan about CrossFit. He did compete and leave it all on the floor this past weekend. And, he did compliment me on my "clean' form as one of the best he has ever seen...

Enjoy the article, take to heart and spread the word to family and friends.

doug d

CrossFit Southwest Sectionals WOD #3- Modified

250 meter sprint
25 Overhead Lunge Steps (35# DB)
25 Kettlebell swings (35#)
25 Squats
25 Jump Boxes (20")
25 Deadlifts (35# DB)
25 Mountain Climbers
25 Thrusters (35# DB)
250 meter sprint

This one was much tougher than it looks: Everyone did a great job working through it.
Jerry: 13:30
Steven: 13:35
Jodi: 12:45
Matt S.: 13:40
Craig: 13:00
Matt W.: 13:43