Considering the CrossFit Littleton WOD for today is what I posted for the last workout..here is a WOD I hope I do tonight

WOD:
20 min AMRAP
10 Push Press (50lb DBs)
10 DB/KB Swings (50lb)
10 Box Jump

Goodbye shoulders

Article of the minute: Is Meat Bad for You? .. This article is more about tearing down weak studies that get published and plant incorrect ideas in the public's head.  This is a real problem because people take these "findings" as gospel, like that fat is bad for you. If you asked anyone with any data/stats/research background if these studies are any good they would laugh.

WOD:
3 Rounds:
10 Kettlebell Swing (52/35 lbs)
10 Knees to Elbows (or 20 hanging knee raise if that is all the equipment you have)

THEN

3 Rounds
10 Pull ups
15 Pushups
20 Box Jumps

Post time to comments.

WOD: AMRAP 15min
15 Wall Balls (20lb)
15 Dive Bomber Pushups
15 KB Swing (50lb)
15 Box Jumps

Exercise Clips:
Dive Bomber Pushups
Wall Balls

Link O' the Day: 5lb Twinlab Protein $25 - Really good price on protein, I generally pay $40 for 6lb of the Walmart brand, Body Fortress which is pretty good.  To get $25 price you need to do Subscribe&Save, which gives you free shipping and a 15% discount on the product but you have the "sign up" to have shipments at regular intervals (1,2,3,6 mnths)...which you can promptly cancel after getting your order.

WOD: 

5 Rounds for time: 

7 "Curtis P's" (95/65) 
15 KB Swings (55/35) 
20 Push Ups 
15 Sit Ups 

Original Times: 

Rich:18:58
Joe: 24:51
Brian: 29:00

Video: http://www.youtube.com/watch?feature=player_embedded&v=uLff8fhPIQgPost Times to Comments