Today’s WOD is in honor of BBQ Dan.  If you haven’t checked out his store, you should do so soon, it’s definitely a mancave.  http://www.backyardbbqstore.com/

Strength -
Back Squat
Take 90% of your 1 rep max
5 @ 75%
3 @ 85%
1 @ 95%

WOD:
“Strict BBQ Dan”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpees – full jump and clap overhead required – coaches will no rep for poor effort on jump or no clap
Pull ups – strict – no kipping – try to maintain a hollow body position
Box Jumps 24″/20″ – must stand up on box, no extending while jumping backward
Post times/loads to comments.

Congratulations to Charlie Moore on his induction into the United States Naval Academy!

I can already hear what you’re going to say, “That’s the entire work out?”  Remember that not all CrossFit workouts are the long grinders we all love!  This one is meant to be short and super intense, so go as hard as possible and know that it’ll be over soon so there’s no time to rest until you’re done.

Strength:
Find your back squat 1 rep max

 WOD -
“The Big Dawg”
3 rounds for time:
25 Kettlebell Swings (70/53)
25 burpees

Congratulations to BBQ Dan on his first muscle up. Then 21 more during "Nasty Girls"

Take 90% + 10 pounds of your 1RM back squat and do the following:

5 @ 65%
5 @ 75%
AMRAP @ 85%

For time:
10-9-8-7-6-5-4-3-2-1 pull-ups
1-2-3-4-5-6-7-8-9-10 thrusters, 95#

Alternate back and forth between movements.

Check out John’s loaded bar!

Strength - Take 90% of your max press from last week and do the following:

South Central Regional started out strong this weekend!

Strength: 

Max Back Squat

This will be a test week. We’ll max out all major lifts!

WOD:

“BBQ Dan”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Pull-ups
Box Jumps (24/20)
Burpees

Today is the official end of the Paleo Challenge. We’re planning on having a big party in a few weeks to celebrate our accomplishments. We’ll announce the winners and give out the prizes then.  I’m pretty sure we’re shooting for Friday May 11th, starting around 6:30 pm. I’ll confirm this soon.

Congratulations to Mike and Kathryn on their new addition to the family! Gwen is beautiful!

Strength:
Continue working on the CrossFit Total, today the suggested lift is finding your max back squat.
WOD:
Today is supposed to be warmer, so let’s get out and run:
5 RFT
400m Run
15 Wall Ball 20/14
15 Pull ups