check out the 3 workouts listed, and you still have till 0600 in the morning!!

http://games2009.crossfit.com/

Workout 1 (from the MidAtlantic Regional Qualifier)
3 Rounds for time of:
10 Deadlifts (275lbs men / 185lbs women)
50 Double-unders

Workout 2 (from the Canada West Regional Qualifier)
“Jackie”
1K Row
50 Thrusters (45lb barbell men and women)
30 Pull-ups

Workout 3 (from the Northeast Regional Qualifiers)
10, 9, 8, 7, 6, 5, 4 3, 2, 1 reps for time of:
Power Cleans (155lbs for men / 105lbs for women)
Pull-ups (Chest to Bar)
KB Swings (24kg men / 16kg women – A 55lb DB men / 35lb DB women can be substituted if no kettlebell is available)

Too bad none of these play to my strengths. And that I haven’t really identified any strengths yet…

Power Cindy:
10 rounds for time
5 pulls ups
10 plyo push ups
15 jumping squats

Ginny:
14:09 (all pull ups chest to bar)
Kody:
14:15

This was a great workout. Much tougher than it sounds. We had a fifteen minute time limit.

31:00

props to the ladies…they did awesome!

Squat clean may be the longest movement in crossfit history!
28:02. With 40lb db

I used 40 lb dumbells.

time = 23:35

800 Meter run

25 Dumbbell thrusters (Men 45 lbs, Women 30 lbs)

50 Sit-ups

25 Pull-ups

400 Meter run

25 Dumbbell squat cleans (Men 45 lbs, Women 30 lbs)

50 Double unders

25 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

800 Meter run

24:45??

I used 25lbs (thrusters/cleans) for the first time as well and they were tough! This was a good long lung burner!! I loved it!!!

Time: 32:??

This was my first time to use 25 lb DB’s! They weren’t as heavy as I would have thought!

I think I spent most of my time hovering under the pull-up bar, but I LOVED today’s WOD.