CrossFit Total
    Back Squat - 1Rm
    Shoulder Press - 1Rm
    Deadlift - 1Rm

"Courtesy of CrossFit Inc"

                                                                         1SG pushing the limits on Murph!

Run 10K

                                                     Pure exhaustion but still smiling!

Active Rest Day today...
   ( Do something, work on skills, play a sport or you'll regret it tomorrow)

Great Job yesterday!!  It was a fun time, up next 31 Heroes in August!

                                                                 Post Murph Photo Shot!!

Memorial Day Murph!  
   Run 1 mile
   100 pull ups
   200 push ups
   300 squats
   Run 1 mile

Be at DOJO at 1445 for ride to Camp Toner, Steak BBQ afterwards!

 

Rest Day..
 
  Meet up tomorrow around 1450 at the DOJO for a group Memorial Day Murphy on Camp Toner with a BBQ afterwards!    See you there!

Clean
 3 - 3 - 3 - 3 - 3 - 3 - 3

                                                             What is CrossFit for you??

Post loads and answer in comments.

Five rounds for time:
   Push Press - 25 reps (75 lbs)
   Double Unders - 50 reps
"Courtesy of CrossFit Inc"

                                                                                 Intensity all around!

Rest Day.

                                      Who needs a rest day today?   Rough week, more to come!

20 minute AMRAP of:
  5 Chest to Bar Pull-Ups
 5 Ring Dips
 15 Squats
"Courtesy of CrossFit Inc"

                   
                            Chris warming up for Deadlifts

"Helen"
3 rounds for time:
   Run 400 m
   21 KBS (1.5 pood)
  12 Pull-Ups
"Courtesy of CrossFit Inc"

                                                                      Keith pushing during KB Clean & Jerk

For time:
   Row 500 meters
   Body weight Bench Press - 30 reps
   Row 1000 meters
   Body weight Bench Press - 20 reps
   Row 2000 meters
   Body weight Bench Press - 10 reps
"Courtesy of CrossFit Inc"

Rest Day

Weighted Pull-Ups
 2 - 2 - 2 - 2 - 2 - 2 - 2

Post loads and weight:

                                                     "TW" doing work not whining....

Three rounds for time of:
   50 Double-Unders
   40 Sit-Ups
   30 Medicine Ball Cleans (20 lbs)
   20 Pull-Ups
   10 Hand Stand Push Ups
"Courtesy of CrossFit Inc"

                                                                                            Safe travels Ryan!

Five Rounds for Time:
    10 Power Cleans (135 lbs)
    15 Wall Ball Shots (20 lbs)
"Courtesy of CrossFit Inc"

                                                                           Karmella getting depth & stronger!

Rest Day...

"Brian"
3 rounds for time:
  15 ft rope climb (5 ascents)
  25 Back Squats (185 lbs)
"Courtesy of CrossFit Inc"

                                                                     Chief setting the example with 1.5 pood

Overhead Squat
1 - 1 - 1 - 1 - 1 - 1 - 1

"Courtesy of CrossFit Inc"

                                                                      TW with a little rip from "Jag 28"

"Jag 28"
For time:
 Run 800 m
28 Kettlebell Swings - 2 pood
28 Strict Pull-Ups
28 Kettlebell Clean & Jerk - 2 pood
28 Strict Pull-Ups
Run 800 m

                                            Corine finished with another successful WOD.

Rest Day....

2012 CrossFit Regionals 12.4

  For time: 

  Three rounds of: 

   7  -  Deadlift

   7 Muscle-Ups 

 then,

  Three rounds of:

   21 Wall Ball Shots

   21 Toes to Bar

then, 

   100 ft farmers carry

   28 Burpee Box Jumps (24 in box)

   100 ft farmers carry

   3 Muscle-Ups

"Courtesy of CrossFit Inc"

                                                                            Patrick going all out for 12.4

 21 - 15 - 9
  Reps for time of:
     L- Pull-ups
    Back Extensions w/ 25lbs
"Courtesy of CrossFit Inc"

                                                                       David using leg power for push press.

Three rounds for time:
   Run 800 meters
   Rest 2 minutes

Post time in comments.
"Courtesy of CrossFit Inc"

                                                                      Michele working hard in her initial WOD's! 

Rest Day....

2012 Regional Individual Event 5:
   Complete the following every minute for as long as possible:
          20 Double-Unders
           1  Snatch (Increase 10 lbs every minute)
"Courtesy of CrossFit Inc"

                                                       Mike giving it all to Regionals WOD 12.4!

2012 Regionals Individual Event 4:
 For time:
  Back Squat - 50 reps
  Pull-Ups - 40 reps
  Shoulder to Overhead - 30 reps
  Front Squat - 50 reps
  Pull-Ups- 40 reps
  Shoulder to Overhead - 30 reps
  Overhead Squats - 50 reps
  Pull-Ups - 40 reps
  Shoulder to Overhead - 30 reps

Rx Weights:  Men 135 / 85 / 65
                      Woman 95 / 65 / 45
"Courtesy of CrossFit Inc"

                                                The ultimate respect to any CF workout....The Sweat Angel!
                                           

Four rounds for time:
   Dumbbell Snatch - 10 reps (Rx 100lbs)
   200 ft sprint

                                                     Patrick watching TW's form

30 Day Paleo challenge starts tomorrow!   Any questions just ask.....

Rest Day....

                                           Eric piling on the weight for 5 rep max

Deadlift
5 - 5 - 5 - 5 - 5
Post loads in Comments.
"Courtesy of CrossFit Inc"

                                                                  Corine and Karmella getting stronger

"The Chief"
Max rounds in 3 min of:
   135lb Power Cleans - 3 reps
   6 Push ups
   9 Squats
Rest 1 minute

Do a total of 5 cycles, post total rounds in Comments.
    "Courtesy of CrossFit Inc"

                                                     The "Chief" on DL's!

Shoulder Press
5 - 5 - 5 - 5 - 5

Post loads in comments.

                                                 Emily & Shade paying their respects to "Manion"