4 Rounds For Time:

400 Meter Run

30 KB/DB Swings (70, 53)

30 Push Ups

30 Jumping Lunges

12 Rounds For Time:

5 Handstand Push Ups

11 Power Snatches (95, 65)

WOD:

“Un-Bearable” Max Bear Crawls (25m) in 5 mins:

Total Distance is the score.

* The athlete must rest on all fours.

Then after a short rest,

10 min AMRAP

10 Dynamic Push Ups(45/35)

10  Abmat sit ups

10 Single Jump ropes/ 5 DU’s

Click here to view the embedded video.

12 min AMRAP of:

2 Front Squats – 80% of 1 RM

10 Slam Balls – (20/14)

10 Toes to Bar

Click here to view the embedded video.

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

3 rounds for time:

40 pound Dumbbell snatch, 21 reps, right arm

21 L Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 L Pull-ups

The snatches are full squat snatches.

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007

FOR TIME:

“JUDGE ME”

100 PULL UPS

100 WALLBALL SHOTS(20/14)

100 MED BALL AB MAT SIT UPS(20/14)

500 METER ROW

100 MED BALL AB MAT SIT UPS

100 WALLBALL SHOTS

100 PULL UPS

* TWO PERSON TEAM WILL COMPLETE THE MOVEMENTS

*WHILE ONE PERSON WORKS, THE OTHER WILL COUNT REPS AND ENSURE CORRECT FORM ON MOVEMENTS.

* NO REPS ARE ENCOURAGED.

4 Rounds:

 Run 10 secs…Rest 50 secs

Run 20 secs…Rest 40 secs

Run 30 secs…Rest 30 secs

Run 40 secs…Rest 20 secs

Run 50 secs…Rest 10 secs

 Post distances and thoughts to comments.

Endurance class is for CrossFit Cypress Members only thank you for your cooperation.

Run 400 meters

21 Thrusters(115/95)

21 HAND RELEASE PUSH UPS

Run 200 meters

15 Thrusters(115/95)

15 HAND RELEASE PUSH UPS

Run 100 meters

9 Thrusters(115/95)

9 HAND RELEASE PUSH UPS

Press

Deadlift

Back Squat

You are allowed three attempts at each exercise to establish your one repetition maximum. Your first attempt should be safe — a weight that is heavy but you have no doubt that you will be able to complete the lift. Your second attempt should be closer to your best and the final lift an attempt at a new personal record. Record the weight of your heaviest lift for each exercise and combine them to calculate your CrossFit Total.