April 23, 2014

“McGhee”

As many rounds as possible in 30 minutes of:

275lb/ 185lb Deadlift, 5 reps

13 Push-ups

9 Box Jumps, 24″/ 20″ box

Compare to May 1, 2013

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

April 22, 2014

Fran

For time:
21-15-9
Thrusters (95lb/65lb)
Pull Ups

Compare times to October 21, 2013

April 21, 2014

“Back to the Basics” CrossFit for beginners 6:30pm tonight!

As Many Rounds As Possible in 15 Minutes of:

Run 200m

10 Overhead Squats (135/95)

15 V-Ups

April 20, 2014

Rest Day

April 19, 2014

Rest Day

April 18, 2014

Partner Workout!

50 Weighted Sit-ups (20/15)

40 Floor Wipers (75/45)

30 Russian Twists (20/15)

20 Med Ball Cleans (20)

10 V-ups

20 Med Ball Cleans (20)

30 Russian Twists (20/15)

40 Floor Wipers (75/45)

50 Weighted Sit-ups (20/15)

Two man teams. Each person completes the entire workout themselves. One person works while one person rests until both have completed all of the reps.

April 17, 2014

1 Rep Max Power Clean

Then….

3 Rounds For Time Of:

12 Squat Cleans (155/105)

9 Hang Cleans (155/105)

6 Push Jerks (155/105)

Compare times to December 5, 2013

April 16, 2014

“Fight Gone Bad”
Three Rounds of Max Reps:
Wall-ball: 20/15 pound ball  (Reps)
Sumo deadlift high-pull: 75/ 45 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/ 45 pounds (Reps)
Row: calories (Calories) or Double Unders

Compare reps to December 18, 2013

April 15, 2014

**If you are unable to make it to max out today please make arrangements to do this wod at another time.  It is important that we have these numbers!

“CrossFit Total”

1 Rep Max of:

Shoulder Press

Back Squat

Deadlift

Compare loads to January 14, 2014

Are you going to PR today?

April 14, 2014

“BACK TO THE BASICS” BEGINNERS CLASS TONIGHT 6:30PM

OPEN TO THE PUBLIC $8 PER CLASS

4 Rounds For Time of:

12 Pull Ups

8 Thrusters (95/65)

12 Burpee Stick Jumps

8 Kettlebell Swings (55/35)

12 Walking Lunges