Sorry to switch this up on you guys, but I don’t want to risk any low back injuries. 

April 30th Mainsite WOD

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
25 Box jump, 24/20 inch box
25 Goblet Squats, 70/44
25 L-pull-ups
50 Sit-ups

Turkish Getups / Rope Climbs / Hollow Rock
Five Rounds:
2 Turkish Getups each hand (heavy)
2 Rope Climbs
1 hollow rock attempt

“Sindee”
As many rounds as possible in 12 minutes:
5 pullups
15 squats
25-foot bear crawl

Sorry for all the burpees, folks!  It looks like it’s going to rain and I want to keep with the ‘compare-to’ theme we have going on.

Ring Dips / Double Under Practice / Handstands
Five Rounds:
5 weighted ring dips
AMRAP Double Unders
Handstand practice

“Hot Pocket”   *10 minute cap
3 rounds for time:
15 Hang Power Clean #135
15 burpees

compare to 120524 or 121203

*10 minute cap

**if you are unable to exhibit good form–early arm-bend, etc.–substitute 30 KB Russian swings with 70lbs

Find Your 1RM Deadlift

“2008 CrossFIt Games: Burpee/Deadlift WOD”
5 rounds for time:
5 Deadlifts (275# / 205# / 60% of your last heavy set)
10 burpees

*10 minute cap

Compare to 121206

Accumulate 10 skin the cats

“Jackie”
Row 1000m
50 Thrusters (45lbs)
30 Pull-ups

Compare to 121001, 121221 or  120411

Nicolette got her first pull-up yesterday at CFD and went straight to get her ears pierced as her reward. Look at that determination!

Happy Birthday Sarah Houston!  This WOD is inspired by some of your favorites.

“Sarah’s Birthday WOD aka Maryish Running”
20 min AMRAP
5 Handstand Push ups (sub 3 push ups for every HSP you can’t do)
10 Box Jumps
15 Pull Ups
250m Run