March 4th Workout

I pulled this one from the crossfit.com website, with a small modification.

Warm up with 1-mile run, not for time.

Complete as many rounds as possible in 20 minutes of:

-15 Chest to bar pull-ups (kipping is allowed).

-30 second L-sit hold (ok to bend knees).

Most rounds win.

Example of L-sit hold below. These can be done on a dip bar too.
http://www.youtube.com/watch?v=ZpQ7Mb_3Dyg&feature=related

It was good to see all the scores last week! Keep 'em coming!

Good luck!

2/25 workout

Found this one on the CFE website as well.  Looked like fun...

3 rounds for time of:
1 round of the bear complex at 0.5BW
21 pull-ups

the following link shows an example of the 'bear complex'.

http://media.crossfit.com/cf-video/CrossFit_TheBear.wmv

Let me know if you have questions or need clarification on this. 

Friday can't come soon enough!  Good luck to all.

2/18 workout

Saw this one on the S&C WOD from crossfit endurance website and thought it would be fun.  Kind of an added twist to a CINDY...

For time:
10 deadlifts (1.25BW)
1 round of CINDY
8 deadlifts
2 rounds of CINDY
6 deadlifts
3 rounds of CINDY
4 deadlifts
4 rounds of CINDY
2 deadlifts
5 rounds of CINDY

Should be a good one.  Don't think it'll take too long...

Good luck to all.