Category: WOD

Back Squat 12
Push Press 15
Sit-ups 20

4 Rounds

3 Skin the cat
10 Push-ups
20 Box jumps

3 rounds

50 Wall Ball
50 Pull-ups
35 Wall Ball
35 Pull-ups
20 Wall Ball
20 Pull-ups

Jackie

Row 1K
Thrusters 50
Pull-ups 30

For Time

5 Front Squats
10 KTEs
20 High Pulls

3 rounds

High Pull
Swing 
Row
Thrusters
Jump

5 rounds at 10x each: No rest until round is finished, then rest 60 sec.

Date:  Sat. June 20, 2009 —- all levels

WOD: Run 1 mile, 100 pull-ups, 200 push-ups, 300 squats, run 1 mile

Time:  09:00

Entry fee:  $30/team ($20 goes for prize money)

Winner:  Fastest team

Team: This event will operate like a Pro-Am event with one member from Agoge Gym and the other member new to crossfit.  The crossfit member will coach the non-crossfit member throughout the event. The runs are done together while pull-ups, push-ups and squats reps are shared.

5 Pull-ups
5 Clean & Jerks
5 Box Jumps
5 Snatch/arm

8 rounds

Katie makes her first jump onto the box. “Way to go Katie”

Rob does Clean & Jerk with 20kg KB

Lee jumps 24″ box