Archive for March, 2010
April 1st 2010
4 Rounds for time:
400m run
15 Rolling Burpees
30 Situps
STRENGTH WOD
Front Squat 85% 3×3
Great Job everyone! Split Jerks were very good yesterday! If you don’t know what a rolling burpee is no worries Mike and Kelly will show you!
March 31st 2010
Great job yesterday Tom!
SPLIT JERK 1-1-1-1-1-1-1
Then run 1 mile for time
STRENGTH WOD
Snatch 80% 5×3
Great job everyone yesterday! Heath, Kristen, Dustin amazing effort very proud of you! Jon and Elgin way to kick that wod’s a$$!
Elgin and "Miguel" Jon rocking the WOD
MLCrossfitters kicking butt!
March 30th 2010
Brian box jumping
FOR TIME:
5 Pullups
10 Pushups (CHEST TO GROUND)
15 squats
1 clean and jerk 155/115
repeat adding one clean and jerk every round until 10 rounds are completed!
Kelly will answer any questions you have!
STRENGTH WOD
Back Squat 75% 5×4
Great Job everyone on your max’s yesterday! Jon and Elgin beasts as expected! Keep up the good work everyone!
Everyone loves wall balls
March 29th 2010
Five rounds for time of:
40 Double-unders or 160 singles
30 Box jumps 24/20
20 Kettlebell swings 55/35
STRENGTH WOD
1 rep max
SP/PP/BP
Welcome to MLCrossfit ladies great first week!
March 28th 2010
Cade says he has had enough and needs rest!
REST DAY!!!
STRENGTH WOD
REST DAY!!!!
Cole left his mark!
March 27th 2010
- Jenny is excelling daily!
For Time
21-15-9
Burpees
Thrusters 95/65
KB Swings 55/35
STRENGTH WOD
Rest Day!
March 26, 2010
Rock on Sherry. A little front squat practice.
For time:
100 Pull ups
100 Dips
We will see everyone next week. ASPEN YES.
Strength WOD: Deadlift – 90% – 5X1
185 pounds for Jo Jo.
March 25, 2010
Welcome back Toby, were glad your son is doing great.
5 ROUNDS FOR TIME:
10 Snatches (70% of Max)
10 Ring Dips (3 X 1 regular dips)
Cookie doing THRUSTERS easy.
STRENGTH WOD: Clean & Jerk 85% 3X3
March 24, 2010
"Kelly"
“Kelly”
"Kelly"
5 Rounds for time:
400 Meter Run
30 Wall Ball Shots
30 Box Jumps
We will be outside if weather is permitting.
Strength WOD: Front Squat – 80% 5X3
Lots of "Kelly" today.
March 23rd 2010
Barry keep your head up you have made huge progress!!!
10-9-8-7-6-5-4-3-2-1 reps of the triplet
Chest to Bar Pullups
Box Jumps
Situps
STRENGTH WOD
SNATCH 75% 5×4
Mike Box Jumping
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