10 135/95# clean and jerks
10 box jumps 24/20 inch
25 double unders
SPRINT 200 meters

2 rounds for time...

Have a good weekend everyone.  Be safe out there.

Run 800 meters
10 KB Swings - 70/35
10 Burpees
Run 400 meters
10 KB Swings - 70/35
10 Burpees
Run 200 meters
10 KB Swings
10 Burpees

Sorry about the late post last night.  I didn't get home until late, and then realized that I hadn't posted the WOD.  The WOD for Weds morning is a good one.  There will be a couple substitutions for exercises for which we don't have the equipment.  (hint hint - if anyone can lean on Rusty or Royd to buy us some equipment) ;)

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20/16 inch box
20 Double-unders
25 Ring dips*
20 Knees to elbows
30 Kettlebell swings, 2 pood men (70)/1 pood for women (35)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells for men/20 pounds for women
25 Back extensions
30 Air squats
30 towel pullups

*sub ring dips for regular dips for the guys or weighted bench dips for the ladies

21-15-9

185/135# Deadlifts
24/20 box jumps
Burpees

For Time

115/85 pound Thruster, 15 reps
Run 200 meters
95/65 pound Thruster, 20 reps
Run 400 meters
65/45 pound Thruster, 30 reps
Run 800 meters

10 airsquats
10 pushups
10 situps

15 minutes - AMRAP

On August 1st, this little girl was called back to Heaven.  Her father is a local firefighter, and was fighting the Enterprise fire when she died.  Crossfit 435 is doing a fundraiser for her family in Hurricane on Saturday morning 08/25/2012 at their box.  The workout is at 8:00 am and there is a pancake breakfast after.  The donation is $10.  Shauna and I are driving down and will be doing the workout.  If anyone wants to go with us, we can squeeze a few more into the truck.  Let us know.