Teams of 2:
Each person completes each exercise before switching with teammate. Upon completion of both exercises, both partners move to the next couplet.
50 Double Unders (DU’s) / 500m Row
Run 400m / Plank while partner is running
25 Jumping Pull-ups / 25 Wall Balls
25 Tire Flips / 25 Push-Presses
This will be fun : D Love Dave’s face in this picture.
Notice he’s in mid air, too.
Crossfit makes people levitate.
Dave is magic!
Really cool pic!
ladies and gentlemen,
Dave Doolin the Magician!
Guys, there is no such thing as real magic. Those are anti-gravity weights he’s holding.
You must come to Vegas to see my show!
Fun wod today guys. Tough one two. Poor Trip had to hold the plank for about 4 minutes…
Snatch work with Brad and Freeman afterwards. Good times.
Ryan: 7 muscle ups, 21 burpees, 5 rounds 19:50.
My one year anniversary doing crossfit. And Navy won. I am doing Murph tomorrow, Rx’ed. 3 p.m.
Spending the next couple of hours on a roller and lacrosse ball.
Happy being 1 year old, Senior!
Too bad that I can’t make your Murph play date and the possible beer social afterward.
You have fun!!!
Ling is what crossfit is all about: Busting someone’s chops (in a nice way) so that they get their form right
Ling, you will be happy to know Senior got carded last night at Hooters.
Senior, I quit that job since I haven’t been able to take care of my forms yet!
I guess there is an upper age limit for getting alcohol or something else @ Hooters.
Shoulder’ve joined you guys there for some LI iced tea last night after being heavily beaten up by PCs. 
Ling-I think we should go for 225+ on tire flips some time. 200 was nothing so why stop there? : )
Love your attitude, Elizabeth! And we can definitely give it a try!
What time do you usually come in? I try to make the 5:45 one, sometimes I can do 4:45. If we can work out together, that would be great!
I will come in whenever Elizabeth and Ling come in.
Murph w/ the 22 lb vest in 1 hour (yes, hour) and 6 minutes. Delts and tris were trashed from Ryan ( 35 MU’s; 105 burpees) yesterday. I knew it was a horrible mistake after the first 10 pull ups, but I wasn’t going to take the vest off.
POSE running on the treadmill felt good after ankle/foot injury in FL. Dudes, POSE works. Even for dumplings like me.
Senior is not a local, so can’t count on him at all!
Good job doing Murph Rx’d, Senior. Next time you’ll do better for sure! Nobody joined you for the WOD?
What is POSE running? Are you a part-time “model” or something?
Paul: I bought the DVD from the POSE Russian. Ive been trying it out and really like the results. Let me if you want to borrow the stuff.
Hey Programmers, maybe we could do some skill work sessions on the POSE method in the near future. I think it would be very beneficial to the heal strikers.
Ling: Get on the crossfit mainsite. We did a POSE seminar at the gym last March. Kelli CRAMER is a certified crossfit endurance/ POSE trainer. She will teach you.
Nick: I got the DVD. It is cool. Takes some time to do the drills, but worth it. The hardest thing was keeping the tempo at 90 + a minute which they recommend. You need a tempo metronome to do it, and it sucks.