Push Press 3x2x88%
Rest 5 minutes
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Rest 5 minutes.
GHD Sit-ups 3x20
Post loads and rounds completed to comments.
"The Position: Part 5-The Pull-up" with Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv] [mov]
Overhead Squat 5x2x81%
Rest 5 minutes.
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post load and time to comments.
Academy of Lions CrossFit is planning an event that will help promote CrossFit in Ontario.
They started a project two years ago training homeless kids in CrossFit and integrating them into the operations of their gym and community. They have since launched a Non-Profit Foundation and one of the kids who was homeless is now going on a great trip. His success story is incredible.
Here is a recent CBC Radio piece that describes it all.
http://www.cbc.ca/metromorning/episodes/2011/05/17/the-academy-of-lions/
They are trying to raise $5000 to help poor communities in Peru and also help Amedeo learn new skills and get new opportunities.
They are going to accomplish this via a Burpee FlashMob on June 11. Here is a video that describes the event.
http://www.youtube.com/watch?v=QISrjn28NsU
They have a temporary page up that shows the details and you can visit it to learn more.
You can support them by coming down to the FlashMob and wearing the Official Shirt. Details are in the video link posted above.
They are also going to host a party back at their gym afterwards and everyone is welcome to come.
Deadlift 5x5x80%
Rest 5 Minutes.
10 Rounds for time of:
10 Pull-ups
10 Burpees
Post load and time to comments.
"UFC Fan Expo CrossFit Edition" - video [wmv] [mov] and "UFC CrossFit Fun" - video [wmv] [mov]
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
"Going Beyond the Swing: Part 3 Turkish Get-Up" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 2 pood
or
Complete as many rounds in twenty minutes as you can of:
5 Pull-ups
5 Ring Dips
10 Kettlebell Swings, 1.5 pood
Post your choice and number of rounds completed to comments.
Quick Highlights of the Australia Regional: Day 1 - video [wmv] [mov]
