WOD, 3/10/10:
FIRST:
3 x 3 Back Squat @ 85% of your one rep max
THEN:
“WOD 4 TN/MS/AL Sectional”
MEN
As many rounds as possible in 15 minutes of:
5 Handstand Push-ups
95 pound Squat snatch, 7 reps
20″ Box jumps, 10 reps
WOMEN
As many rounds as possible in 15 minutes of:
3 Handstand Push-ups
55 pound Squat snatch, 7 reps
20″ Box jumps, 10 reps
I am [...]

 
WOD, 3/09/10:
“SoCal Sectional WOD 1″

For time:
Run 400m
10 Squat Clean to Overhead (135/95lbs)
10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
Three rounds for time.
20 minute time limit.
If you haven’t recorded your weekly points for the Paleo challenge, please do so tomorrow.  We have a lot of PERFECT [...]

WOD, 3/8/10:
FIRST:
For 10 minutes work on gymnastics skills:

Handstand holds
L-sits (bar & rings)
Skin the cats
Handstand push ups
Kipping swing
Kipping push-ups

THEN:
“The Burner”
5 rounds for time
95/65 pound Overhead Squat, 15 reps
Burpees, 10 reps
Kevin Miller found this GREAT article on The CrossFit Journal about taming your “inner voice” before, during, and after WODs.  Here is a short excerpt:
“If everything that [...]