MLCrossfit.com

Cole (15) was AWSOME last week. 4;50 "Grace" @ 135lbs. Bring it again this week!

 

5 rounds for time of:

5 Thrusters (155/115)

5 Muscle Ups

400 Meter Run

 STRENGTH WOD

Snatch 1 rep max

Kevin - Great workout yesterday!

10-20-30 Reps for time:

Ball Slams

Walking Lunge Steps

Overhead Squats

Joey, Your biggest CrossFit challenge is TODAY! Bring your game face.

 

 

“Barry’s Challenge”

30 Clean and Jerks (135 / 95)

1 Mile Run (1600 Meters)

Grace Time (         ) + Mile Time (          ) = Total Time

Continuously running clock

Please show up and be ready to give this your best shot.

OR IS THIS PERSON REALLY "BARRY'S CHALLENGE"?

 STRENGTH WOD

Back Squat 90% 5×1

Deana, Dustin, and Kristen squating thier hearts out!

 

AMRAP in 20 mins

10 Burpees

10 Box Jumps

10 KB Swings

 

STRENGTH WOD

SP/PP/BP 85% 3×3

Tam and Robin really have improved on cardio. GREAT JOB

“Trevor”

For Time:

300 Pull- Ups

400 Push – Ups

500 Sit –  Ups

600 Body Squats

Break up into teams and work together and hit the totals

*REMINDER – we welcome your comments by going to the comment ICON and clicking on it.

STRENGTH WOD

Deadlift 80% 5×3

Kelly with Jeff Tucker after the gymnastic cert.

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total to comments.

STRENGTH WOD

Clean and Jerk 75% 5×4

ML CrossFit looks forward to coaching and giving you the tools and result your looking for. WELCOME

 

18 / 15 / 12 / 9 / 6 / 3

Box Jumps

Kettlebell Swings (55/35)

Sumo Deadlift High-Pull  (75/55)

STRENGTH WOD

Test 1 rep max Front Squat

Reminder: Please show up with plenty of time to warm your muscle up before class.  

 Please feel free to leave your comments by going to the comment icon and clicking on it.

REST DAY

I talked with Kelly this evening.  She killing it in Rockford…or is Rockford killing her?  She is  getting her gymnastics CrossFit certifacation and is learning a lot.  She said she was sore, tired, headed to eat, hot tub and off to bed.

ML CrossFit welcomes Adam to our family

 

4 ROUNDS FOR TIME:

15 Thrusters (95/65)

400 Meter Run

Looks like Greg had a GREAT workout!

“TABATA” is your buddy

20 seconds on / 10 seconds off of:

JUMP BOXES

PUSH UPS

S.D.L.H.P

BALL SQUATS

STRENGTH WOD

Snatch 90% 5×1