Rest Day

30 seconds of work/30 seconds of rest for three rounds of each:
Overhead squat
Double unders
Hang clean
Burpees
Push press

Choose your own weight.  Must use same weight for all three barbell exercises.

As many rounds as possible in eight minutes of:
45 pound one arm dumbell power snatch, right arm, 5 reps
45 pound one arm dumbell power snatch, left arm, 5 reps
5 Knees to elbows
Followed immediately by:
As many rounds as possible in eight minutes of:
20 pound med ball Chest throws, 10 reps
Row 10 Calories

For time: 21-15-9 reps of
185 pound Backsquat
Ring push-ups

“Baseline”

As many rounds as possible in seven minutes of:
500 meter row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

This is the benchmark WOD for the Crossfit Buffalo Paleo Challenge running for the next five weeks.  Make sure you record your score and exactly how you scaled it if you needed too.  We will be doing it again at the end of the challenge to see if the diet helped improve your performance.

Michele deadlift PR of 265 pounds!

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

For time:
10 Handstand push ups
10 Pistol squats, 35 pound dumbell or kettlebell
8 Handstand push ups
12 Pistol squats, 35 pound dumbell or kettlebell
6 Handstand push ups
14 Pistol squats, 35 pound dumbell or kettlebell
4 Handstand push ups
16 Pistol squats, 35 pound dumbell or kettlebell
2 Handstand push ups
18 Pistol squats, 35 pound dumbell or kettlebell

At the top of every minute do 5 V-ups