RMSDF

New Rec Path WOD

Fire breathers run 1/2 mile turn back, as the first finishers pass the slower runners , they should turn back   at that point and head back.

WOD

AMRAP in 10 minutes

100 yard sprint

5 one handed KB swings (L&R)

5 KB windmills

Dead Lift

5 x 3

WOD

As many rounds as possible in 10 min

5 burpees

10 pull ups

15 back squats 95/45

Trap sets a new PR

NICE SHORTS!

3.27.10

AMRAP in 20 min

5 Left & Right

KettleBell Sumo Dead Lift High Pulls - Wind Mills & Rows

3.26.10

10,9,8,7,6,5,4,3,2 & 1

Chest to bar Pull Ups

25yrd Shuttle Run

Toes to Bar

4 rds for time

25 Box Jumps 31"

25 Butterfly Sit Ups

5 (per side) Turkish Get Ups 44/20

4 rds for time

400 m row

25 wall ball shots 20/16

25 v- sit ups

5 chest to bar pull ups

Bomb Suit Mile

http://media.crossfit.com/cf-video/OwenDuff_BombsuitMileRecord.mov

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Get your workout journal online at

Beyond The White Board

click sign up at the top right to start your free trial.

Click the Home tab to see everything the site offers.

RMKM&CF warm up

Partner work out (split work evenly, only one partner can work at a time)

1600 m row

50 wall ball shots 20/16

100 Kb swings 70/35

100 steps OH lunges 35/10

100 v- sit ups

100 push ups

100 box jumps

Scott reacts to losing to Grant in the first Paleo Challenge.

Nice work to all who participated! Keep up the great work. It was really hard picking the top three finishers. When I felt everyone progressed and started down the path of eating a much better diet.

Top Three

1. Grant 2. Scott 3. Laurence

Look for the next Paleo Challenge coming in May.

New Category on the gym record white board!

Ladies (UNASSISTED) Pull Up Club

Congrats Jenny W on your first pull up!