Thursday May 17,2012 Skill: Overhead Squat 1-1-1-1-1-1-1 -increase in weight for 7 reps



Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor). Post time to comments.


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Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

WOD Demo from CrossFit Santa Cruz - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]


How do you prepare? You've heard it said "if you fail to plan then you plan to fail". Treat your WOD prep as practice to attack the hardships of life. You are presented with a challenge how will you attack it? How far will you go before you rest? Think about it. FRAN is coming and will visit us tomorrow. Be ready to attack. Let's set some PR's!!!