Friday 5-11-2012

HAPPY LEGS FRIDAY :)

Strength:
Back Squat 
5X5

WOD: For Time
Tuck Jump and Air Squat Ladder
50-40-30-20-10 
(50 tuck jumps&50 squats,40 tuck jumps&40squats...)
then rest 2 min, then:
50 stationary overhead lunges 45/25 (alternate legs)

THE 6:15PM CLASS ON THURSDAY 5-10-2012 IS CANCELLED

Thursday 5-10-2012

WOD

For Time:
Run 1 mile
25 Pull Ups
50 Wallballs 20/14
25 Deadlifts 205/115
50 Push Ups

http://media.crossfit.com/cf-video/CrossFit_Knees2Elbows.mov

Wednesday 5-9-2012 Happy Birthday Mia!!!

Strength:
Max KB Swings 70/53

WOD:
AMRAP 15min:
5 Thrusters 115/75
9 KTE
12 Burpees

Tuesday 5-8-2012

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
Post time to comments.



"Michael"
 3 Rounds for Time:

Run 800m
50 Back Ext (on floor)
50 Sit Ups

Please watch these videos!!! The music is really loud on the first one so adjust your volume. Turn volume back up for 2nd video. :)

http://media.crossfit.com/cf-video/CrossFit_PushupStandards.mov

http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.mov

Monday 5-7-2012

Strength
Hang Clean
3-3-3-3-3

WOD
"JT"
21-15-9
Handstand Push Ups
Ring Dips
Push Ups