Team of 4
Row 6000m (Each team member must start with a minimum of 750m)
Max Sit-ups
Max Burpees

While someone rows 1 person does situps, 1 does burpees and 1 rests.

Score is the ratio between time and reps.

100 Squats
5 Sit ups
75 Squats
10 Sit ups
50 Squats
15 Sit ups
25 Squats
20 Sit Ups

Run 5 miles at a "conversational" pace.

I suck at running.

Run 5 miles at a "conversational" pace.

Felt good to loosen up the legs a bit.

10 Sit ups
10 Dead Lifts (65 lbs)
10 Push Ups
10 Squats

My first ever Crossfit WOD!!! Goal met -- did not puke!!

Ran from gym to flood wall and down to branch Rickey mural then turned and went back.

Finished a couple minutes behind zak!

Strength:
5x3 Deadlift
115-135-155-175-195lb*

*PR for 3RM.

Tababta:
Row (677M)
Toes to Bar (7/6/5/4/4/3/3/4)

Skill Work:
"Skin the Cat"
Ring Dips
Ring L-Sit

Vinyasa Flow w/Ginger

20-Minute AMRAP of:
10 Push Press (85/115lb)
10 KB Swings (35/53lb)
10 Box Jump (20/24")

This is a 2 Round increase over my last go-around (1/6/2011).

BW: 128.5lbs

Deadlift 3x5
155-175-195lbs*

*PR for 5RM

"Fun Run"
400M Run
50 Air Squats
200M Run
40 Sit Ups
400M Run
30 KB Swings (35/53lb)
200M Run
20 Burpees
400M Run
10 HSPU

BW: 130lbs

http://www.crossfitflexgym.com/