Tuesday

Max Effort/Skill Development
Snatch Balance 1,1,1

WOD
5 rounds for time
6 right arm Dumbbell squat snatches 60/35
6 L-pull ups
6 left arm Dumbbell squat snatches 60/35
6 L-pull ups

Friday

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.


"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.




This weekend is Memorial Day, please remember WHY we have this 3 day weekend.

THERE WILL BE NO CROSSFIT CLASSES THIS SATURDAY OR MEMORIAL DAY

Thursday

Molly's husband Tom knocks out 161lb 2 hand anyhow


This weekend is Memorial Day, please remember WHY we have this 3 day weekend.


THERE WILL BE NO CROSSFIT CLASSES THIS SATURDAY OR MEMORIAL DAY

SKILL DEVELOPMENT/MAX EFFORT
Handstand holds/push ups


WOD

As many rounds as possible in 15 minutes of:
7 Sumo-Deadlift High Pulls W75lbs/M 115lbs
14 Knees to Elbows
28 Double Unders
Post number of rounds and load to comments.

Wednesday

THERE WILL BE NO CROSSFIT CLASSES ON MEMORIAL DAY WEEKEND (SATURDAY AND MONDAY)

MAX EFFORT
Shoulder press 1
Push Press 3
Push Jerk 5

WOD

3 rounds for time

12 Right arm Thrusters 45/25lb
9 burpees
12 Left arm thrusters 45/25lb
9 burpees

Tuesday

MAX EFFORT

Power Clean 3,2,1

WOD
3 rounds for time
Run 400m
9 Power Cleans 135/95
12 box jumps 24/18

Post loads and time to comments........

Monday

Is Mark laughing?


MAX EFFORT
Max height box jump


WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Saturday

THERE WILL BE A TEAM WOD FOR THE 9AM AND 10AM CLASSES SATURDAY


Team WOD

10,000lbs overhead
equal amount of reps of box jumps

In teams of 2 put 10,000lbs overhead (from shoulders to overhead)
and box jump 24/18 an equal amount of repetitions.
RULES:
Once the WOD has started the bar may not touch the ground. If the bar touches the ground, the TEAM must complete a 400m run together.

While 1 team member is putting the barbell overhead, the other must do an equal amount of repetitions with the box jump. i.e. Athlete A does 10 push presses then Athlete B must do 10 box jumps. These do not have to be done in unison but must be completed before the bar exchanges hands.

Teammates must run the 400m if the bar touches the ground, or if an unequal amount of reps is completed.

Post loads and amount runs to comments.....