Friday 130607

Complete as many rounds as possible in 20 minutes of:

5 Handstand push-ups

7 Chest to bar pull-ups

35 pound Dumbbell squat snatch, 10 reps, alternating

Annie

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

Wednesday 130605

Complete as many rounds as possible in 20 minutes of:

Row 250 meters

25 Push-ups

Monday 130603

Run for 30 minutes

Sunday 130602

2013 CrossFit Games Regional Event 7

Four rounds for time of:

15 foot Rope climb, 2 ascents

100 foot Sprint

225 pound Squat clean, 4 reps

100 foot Sprint

Saturday 130601

2013 CrossFit Games Regional Event 6

For time:

100 Double-unders

50 Handstand push-ups

40 Toes-to-bar

160 pound Shoulder to overhead, 30 reps

90 foot Walking lunge with 160 pound barbell in front rack

Thursday 130530

Three rounds for time of:

Run 400 meters

Single arm hang, right arm, 15 seconds

45 pound barbell Turkish Get-up, left arm, 5 reps

Single arm hang, left arm, 15 seconds

45 pound barbell Turkish Get-up, right arm, 5 reps

30 second L-sit hold

Wednesday 130529

Back Squat 3-2-2-2-1-1-1-1-1 reps.

Tuesday 130528

Every five minutes for 6 rounds:

Sprint 200 meters, for time

Run 400 meters

Rest the remainder of each five minute period. Post 200 meter sprint times to comments.

Sunday 130526

2013 CrossFit Games Regional Event 5

21-15-9 reps for time of:

315 pound Deadlift

30" Box jump