Team MLCrossfit is in 16th place out of 30 at the end of day 1

Weighted pull-ups 2-2-2-2-2-2-2 reps

Then: 12 min AMRAP

10 KB Swings (55/35)

10 Wall Ball Sit ups

10 Box Jumps (24/20)

Kristen and Anna enjoy an awesome Regional event!

Your team will be in the 1st heat at 9am. Follow FACEBOOK and I will give you all the updates.

Three rounds for time of:
50 Double-unders (200 singles)
40 CF Sit-ups
30 Medicine ball power squat cleans, 20/14 pound ball
20 Pull-ups
10 Handstand push-ups (20 shoulder presses)

NOT for time: 800 meter run

I will post pictures also on Facebook and this web-site.

Your MLCF Team is leaving today for there North Central Regionals in McCook Illinois.

This is the picture of the regional site.

Five rounds for time of:
135/95  pound Power clean, 10 reps
15 Wall ball shots, 20/14  pound ball

Strength wod:  Shoulder press/Push Press  75%  5X4

If U ordered Progenex....IT IS FINALLY IN.

Team  WOD:

Complete five rounds of:

400 Meter Run

50 Wall Balls (20/14)

50 Jump Boxes (24/20)

I will put you in teams of two based on RX teams and NON RX teams.

Strength wod:  Bench press  75%   5X4

Complete three rounds for time of:

20 Pull Ups

25 Back squats (185/120)

Strength wod:  Overhead Squats 7 X 1 rep

I have made it back safe and sound.  Since my phone got stolen in Maui, I have unfortunately  lost everybody’s contact.  I would love to have them If you all would be so kind to give it to me.  I hope to see EVERYONE TODAY!

“Jag 28″

For time:
Run 800 meters
28 Kettlebell swings, (70/55)
28 Strict Pull-ups
28 Kettlebell clean and jerk, (70/55) each hand
28 Strict Pull-ups
Run 800 meters

Notes:   -Only 1 reserved hotel room left.

-Team practice at 7pm.

Less than ONE week till North Central Regionals

Rest Day

Hello everyone from Maui.  Today is my LAST day here as I am due to fly out tonight at 11pm (4am central).  I cannot wait to see everyone and I hope all the instructors(coaches) did great.  Visited the local CF gym here a few times and met a lot of SUPER people.   I hope to see everyone Monday night.

Team practice is at 10am

Four rounds for time of:
Run 400 meters
50 Squats

Team MLCrossfit will be competing Friday (May 18), Saturday (May 19), AND Sunday (May 20). Come support the team and enjoy an awesome experience. You can buy tickets online at(Scroll down and will be on right side of page):http://games.crossfit.com/

Reminder: Team practice will be at 10am Sunday

For time:
Three rounds of:
345/225  pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20/14 lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100/ 70lb dumbbells
28 Burpee box jumps, 24″ box
100 foot Farmer carry, 100/ 70lb dumbbells
3 Muscle-ups

21-15-9 reps for time of:
L-pull-ups

Good Mornings (45/25)

Strength WOD: Clean & Jerk- 85% 3×3

Just over ONE week till Team MLCrossfit competes in Regionals