June 29, 2009

Work Out of the Day

For time: 

9 thrusters, 135lb/93lb

60 jumping pullups

15 thrusters, 115lb/78lb

30 pullups

21 thrusters, 95lb/63lb

15 strict pullups

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June 25, 2009

*4pm crossfit is cancelled*

Work Out of the Day

AMRAP in 25 min of:

Run 200m

15 over the box jumps  ”24/”18

12 chest 2 ground push ups

9 chest 2 bar pullups

6 thrusters #95/#63

3 SDHP  #95/#63


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June 24, 2009

*Starting Monday there will be no more 4pm or 7pm CrossFit, but there will be a new 8pm CrossFit*

Work Out of the Day

 

Run or Row 10k for time

or

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

 

 

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June 23, 2009

Work Out the Day

For time:

50 wallballs
100ft farmers carry, 55lb/35lb
400m run
100ft farmers carry, 55lb/35lb
1 rope climb,  15ft
100ft farmers carry, 55lb/35lb
25 burpees
100ft farmers carry, 55lb/35lb
40 pullups
100ft farmers carry, 55lb/35lb
25 burpees
100ft farmers carry, 55lb/35lb
1 rope climb, 15ft
100ft farmers carry, 55lb/35lb
400m run
100ft farmers carry, 55lb/35lb
50 wallballs

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June 22, 2009

Work Out of the Day

From CrossFit JAX

amrap in 5mins at each station w/ 3min rest between stations:


1) 10 thrusters, 65lb – 5 chest2bar pull ups
2) 10 power snatch, 95lb - 5 ring dips
3) 10 power clean, 115lb – 5 clappin pushups 
4) 10 squat clean, 135lb - 5 burpees 
5) 10 deadlift, 155lb - 5 box jumps

post total rounds from each station
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June 20, 2009

Rest Day

Make up a wod you missed this week

or

For time:

21 Deadlift, 315lb/185lb

21 nose to ground Handstand Pushups

500m row

15 Thrusters, 115lb/85lb

15 chest to bar pullups

400m run

9 Cleans, 155lb/105lb

9 Muscle ups

75 Double unders

 

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