MLCrossfit.com

Megan loving the jump boxes!

Hubby and wife comtemplating the workout!

AMRAP in 20 mins

15 Pushups

15 Wall Balls

15 Situps

Post Rounds to comments

refer back to 12/26/09

STRENGTH WOD

Clean & Jerk 1 Rep Max

Becky smiling while doing her pull-ups!

REST DAY!

165 pound back sqauts for 25 reps

For Time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Power Cleans

Sprint 200 Meters / Row 300

Ml CrossFit and Kelly really likes having Brian around.

Overhead Squats 1-1-1-1-1

Front Squats 1-1-1-1-1

Back Squats 1-1-1-1-1

The object of this exercise is to increase your weight on every rep.

5:45am class rocks. Pat is on vacation in Key West this week. We miss U.

Quote of the week. What do U think?????

Kelly's pals cheering her on at the CrossFit games.

800 Meter RUN

10 – 20 – 30 reps for time of:

Ball Slams

Push Ups

Overhead Squats

STRENGTH WOD

Snatch 85% 3×3

ML CrossFit totals from Elgin (1000) and Ryan (1375).

585 Back Squat for Ryan

If Jason would of been in town, we might of had three 1000 point totals.  That is GREAT.

For Time:

800 Meter Run

21 – 15 – 9

Box Jumps

Kettlebell Swings

Sumo Deadlift High Pulls (75/45)

Bring your “A” game today!!!!!!!!

Alyssa great t have you back!

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

For those of you that maxed out in deadlift yesterday take that as your deadlift total!

STRENGTH WOD

SP/PP/BP  75% 5×4

Can Charlie bring team CrossFat back together for this challenge?

Teamwork Challenge:

We will split you in teams of 2 for this challenge.

400 Body Squats

400 Shoulder Presses

400 Sit Ups

800 Meters Run / 1000 Meter Row

Rules:  Each team of two must complete total number of reps and meters.  Only one team member on a particular exercise at a time (each teamate must be competing on two different exercises).

 STRENGTH WOD

Deadlift 1 rep max

This is what I'm talking about!!!!!!!!

REST DAY

Karen did awesome this week.

FOR TIME:

30 Burpees

30 Jump Boxes

30 Pull Ups

30 Sit Ups

30 Push ups

1000 Meter Row