4 rounds for time: Run 400m 20 Pull-ups 30 Sit-ups (unanchored) 40 Squats Post time to comments

WOD ‘B’ 5 Deadlifts (275/185)10 Burpees 5 rounds Post time to comments *Remember, classes are given 10-15 minutes to warm-up, and then WOD starts. Tomorrow I will be doing this WOD starting at 0545, who will beat me done?!!

Run 1 mile 5 rounds of: 10 Kettlebell Swings (1.5 pood/1 pood) 20 Pull-ups 30 Sit-ups Run 1 mile Post time to comments

Clean and Jerk 3-3-3-3-3 Post max load to comments OR Rest

TOO EASY!! 4 rounds for time of: Run 400m20 Knees to Elbows30 Push-ups40 Squats Post time to comments

Annie demonstrating “Triple Extension” Clean and Jerk3-3-3-3-3 Post max load to comments

3 Rounds for time of: 50 Double Unders (4:1 singles) 50 Back Extentions 50 Sit-ups (unanchored) Post time to comments

“Nancy” Run 400m 15 Overhead Squats (95/65) 5 rounds for time Compare to 04 FEB 09 Post time to comments

Memorial Day WOD Gym will be open at 0730 & 0830 only For Time: “Trevor” 300 Pull-ups400 Push-ups500 Sit-ups600 Squats Teams 0f 4 With a team of 4, complete each exercise before going to the next. Only one team member can be exercising at a time. Each team member’s reps add together to achieve the […]

First MP CrossFit shirt “sweat angel”! (produced by Dylan McCant) “Annie” 50-40-30-20-10Double UndersSit-ups OR Rest Post time to comments