Wednesday

MAX EFFORT
Front Squat 5,5,5. (40,50,60% NO plus)


WOD
5 rounds for time of:
10 CrossFit Carol Stream Man Maker 45/30lb dumbbells
15 Jump and touch ( a spot 8" above your reach) 

Post loads and times to comments:

Tuesday

September 11 2001 All of our lives changed. Where were you?

MAX EFFORT
Clean and Jerk 3,3,3



WOD
As many rounds in 20 minutes of:
run 300m
9 toes to the bar
11 kettlebell swings 70/55

Post loads, times, and ideas to comments....

Monday

I want to thank everyone that did "Murph" on Friday. We had a good showing, and some good times were put up. Thank you again, and always remember the fallen and their ultimate sacrifice to our great nation.


MAX EFFORT
Snatch 3,3,2,2,2,


WOD
30 rounds of
1 rep of power snatch 135/95lb
1 rep of overhead squat 135/95lb


Post loads and times to comments.....

Friday

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

If you cannot make it in for this one, there will be a makeup day next time you are in.

This is a tough one, push yourself because remember Lt. Michael Murphy cannot. 

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

There are several ways to do this workout, you have to run the mile on both ends of the workout. Then break up the exercises anyway you wish to complete the total amount of reps.  I will share some ideas with you in class.....


Post time to comments.


.....

Thursday

MAX EFFORT
Front Squat 5,3,1+


WOD
5 rounds for time of:
5 Thruster 135/95/b
10 burpees

Post loads and times to comments........

Wednesday

MAX EFFORT
Deadlift 5,5,5+


WOD*
5 rounds for time of:
run 400m
12 deadlifts 225/155

*if there is lightning or a strong thunderstorm the following will be the WOD:
5 rounds for time of:
5 deadlifts 250/170
10 burpees

Tuesday

MAX EFFORT
Back Squat 5,5,5+
Broad Jump 3,3,3
Shoulder press 5,5,5+


WOD
As Many Rounds as Possible in 10 minutes of:
10 kettlebell swings 55/35lb
10 pull ups
10 push ups

Post loads and total reps completed to comments....