Lil' Chipper

30:01:02 minutes of pure CrossFit bliss (making puking gesture)

My man Rich joined the party, so we had to alternate rower and treadmill.

1000m Row (Rich ran)
50 reps push press, 45lb bar
800m Row (Dwayne ran)
40 kb swings, 55lb db
40 dips
600m Row (Rich ran)
30 kb swings, 55lb db
30 dips
400m Row (Dwayne ran)
20 kb swings, 55lb db
20 dips
200m Row (Rich ran)
10 kb swings, 55lb db
10 dips

C&J Plus Cindy

Love the oly lifts added to a CF classic bodyweight WOD.

10 Rounds:
1 clean and jerk
5 pullups
10 pushups
15 squats

185 on the clean and jerk...came in around 15 min

Deadlift Volume

Did the WOD from CrossFit mainsite today:

Deadlift, 60 sec rest between sets
2-2-2-2-2-2-2-2-2-2

405-405-405-405-405-415-415-415-420-420

Good stuff.