Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

This is going to hurt! It's only 20 minutes short....Cool!

Inspire yourself with this:
http://media.crossfit.com/cf-video/CrossFitPrimal_ChristyFran.wmv

Press Series
Press - 5 sets of 1 Rep
Push Press - 5 sets of 3 Reps
Push Jerk - 5 Sets of 5 Reps

A perfect Wednesday workout. Bring your shoulder mojo.

While you are thinking about it check out Erin doing a set of 3 Push Presses. Not bad for Erin's first day with this technique. Crossfit Everett ladies are strong and Erin is doing a nice job of showing it. Andy is doing a set of 5 Push Jerks. He is a veteran of this movement. The big load, quick drive/drop and fluid power shows it nicely.

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Susan rep'in out some pretty darn nice squats just after a two week hiatus. Toes, knees, hips, head, bar all where they need to be. Very nice, Susan!

Warm Up with 2000mtr row.

Then do 5 rounds of:

5 Back Squats - heavy reps

10 Med Ball Push ups

15 Pull Ups - 3 grips - no release

20 Med Ball Sits

Moderate pace today. Enjoy yourself but get the work done.

DEAD LIFT

Sets of five then three until someone says stop.

Max first muscle up. Nice job Max!

30 muscle ups

If you don't have a muscle up yet....do 3-1 pull ups and dips. Translation: 90 pull ups and 90 dips. Ring dips if you can do them.

Kelly

five rounds for time:

400 mtr run

30 wall ball - 20 lbs

30 box jump - 24 inches

Kelly and C2 sprints

10 am Women - Kelly"

5 rounds for time of:

400 mtr run

30 wall balls

30 box jumps

These ladies are tough! Way to work hard!!

4:30 and 5:30 - Open and Advanced

"Row Your Boat"

1500 mtr for time. Recover.

100o mtr for time. Recover.

500 mtr for time. Recover.

Drive home....safely.

This may look easy but .......see how it looks after you "puke" three times. If you didn't get a little something in your burps.....you might not have pulled hard enough. This is a series of three serious full on sprints. It will take the attitude out of any tiger regardless of what jungle they are from......unless they slack. Afterwards, it will leave the world with a mellow pussy cat to cuddle up too. Kevin was our Big Cat tonight. GGRRRRRRRR......I mean......Puuurrrrr........

World leaders should do "Row Your Boat" together.....I'm thinking they might have a beer afterwards and get some things worked out.

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

We are looking for total pull ups in this WOD. How many can you get? Note it is time constrained already so the question is how do you want to "game" it. Run hard and come into pull ups winded? Use the run for a rest and try to get all the pull ups in a few big hits? Set the number of pull ups you will do so you don't spend yourself too early and do a big blast on the last round? We'll see.

Pull ups are scored by chin over the bar until hands release grip. No re-gripping on this one folks. Grip fails, start running.

The Janitor has marked out exactly 400 meters.

Post number of pull-ups completed for each round to comments.

"Elizabeth"

21-15-9 rep rounds for time of:

135lbs Squat Cleans

Ring Dips

You'll feel this one. 3-2-1-Go.

Check out this coaching post from the Crossfit main site. Great instruction on the clean movement.

http://media.crossfit.com/cf-video/CrossFit_BurgCleanInstruction1.wmv

and http://media.crossfit.com/cf-video/CrossFit_BurgOWCleanFromGround.wmv

and http://media.crossfit.com/cf-video/CrossFit_Burg3rdPullClean.wmv