2012 Regional Individual Event 5:
   Complete the following every minute for as long as possible:
          20 Double-Unders
           1  Snatch (Increase 10 lbs every minute)
"Courtesy of CrossFit Inc"

                                                       Mike giving it all to Regionals WOD 12.4!

2012 Regionals Individual Event 4:
 For time:
  Back Squat - 50 reps
  Pull-Ups - 40 reps
  Shoulder to Overhead - 30 reps
  Front Squat - 50 reps
  Pull-Ups- 40 reps
  Shoulder to Overhead - 30 reps
  Overhead Squats - 50 reps
  Pull-Ups - 40 reps
  Shoulder to Overhead - 30 reps

Rx Weights:  Men 135 / 85 / 65
                      Woman 95 / 65 / 45
"Courtesy of CrossFit Inc"

                                                The ultimate respect to any CF workout....The Sweat Angel!
                                           

Four rounds for time:
   Dumbbell Snatch - 10 reps (Rx 100lbs)
   200 ft sprint

                                                     Patrick watching TW's form

30 Day Paleo challenge starts tomorrow!   Any questions just ask.....

Rest Day....

                                           Eric piling on the weight for 5 rep max

Deadlift
5 - 5 - 5 - 5 - 5
Post loads in Comments.
"Courtesy of CrossFit Inc"

                                                                  Corine and Karmella getting stronger

"The Chief"
Max rounds in 3 min of:
   135lb Power Cleans - 3 reps
   6 Push ups
   9 Squats
Rest 1 minute

Do a total of 5 cycles, post total rounds in Comments.
    "Courtesy of CrossFit Inc"

                                                     The "Chief" on DL's!

Shoulder Press
5 - 5 - 5 - 5 - 5

Post loads in comments.

                                                 Emily & Shade paying their respects to "Manion"