WOD 01 JUL 10

Battalion Run
4 Mile

Finisher
Clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Clean Instruction

WOD 30 JUN 10

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

King: 25:23 (115lbs,20lbs,95lbs) Taylor 24:04 Jaz 25:25 So: 26:45
LT G: 15:31 (135lbs,20lbs,95lbs)

WOD 29 JUN 10

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

King: 36:10 25Ib Gifford: 35:30 35Ib Taylor: 31:32 Blue Band Ojo: 34:30 Jaz: 34:20 SO: 34:40

WOD 28 JUN 10

Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

King: 5:09 225 Ib Taylor: 5:07 111 Ib Gifford: 5:07 275 Ib So: 7:31 135 Ib Ojo: 6:10 108 ib Jazmin: 5:43 185 Ib

WOD 27 JUN 10

REST

WOD 26 JUN 10

REST

CrossFit_Burpees

WOD 25 JUN 10

Overhead squad

1-1-1-1-1-1-1

WOD 24 JUN 10

AM: Battalion PT

WOD for O's

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

WOD 23 JUN 10

"RJ"
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups






Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

WOD 22 JUN 10

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge. Post time to comments.

Coutesy of CrossFit HQ

WOD 21 JUN 10

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Coutesy of CrossFit HQ

WOD 20 JUN 10

REST

WOD 19 JUN 10

REST

WOD 18 JUN 10

Three rounds for time of

10 Muscle-ups
10 forward Rolls
20 One Legged Squats, Alternating
Handstand Walk 20 Yards

Courtesy of HQ CrossFit http://www.crossfit.com/

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