MLCrossfit.com

Stay tuned to our web site for updates on Kelly.

KELLY IS IN 4th PLACE OVERALL!!!!! Tomorrow’s WOD will be announced at 6pm

Kelly completed the triplet in 11:41!  4th place.

KELLY completed her 1400m run in 6:38. Best time for women so far is 4:52.

KELLY WON the first event with a new PR of 215!! Heaviest lift behind her was 190.

Cole Namken is in 45th place overall.  Go get em Sunday.

Kelly starts at 8:30 am today.

Coming soon. Summer CrossFit team challenges.

For time:

70 BURPEES

60 Sit ups

50 Kettlebell Swings (55/35)

40 Pull ups

30 Handstand push ups (shoulder press)

GO KELLY GO

Strength wod:  SP / PP/ BP  -  90%  -  5 X 1

Kelly leaves today for the CrossFit games Denver.

Three Rounds for Time:

15 Overhead Squats

25 Double Unders

800 Meter Run

GO KELLY GO!

Strength WOD: Deadlift – 85% – 3 sets X 3 reps

MLCrossfit members,

Thank you for all your support and all the funraisers for me to be able to go to Colorado this weekend! I will do my best and give it everything I have and then find more to give.  I really appreciate all the love and support. I will do my best to kick some a$$! Thanks again and I will keep Mike posted on how things are going! Have a great weekend and work hard while I am gone!

Kelly

Front Squat - Kristen

Front Squat 3-3-3-3-3

Clean and Jerk – 80%  :  3-3-3-3-3

ML CrossFit team games – coming soon!

Kelly leaves this Thursday for Denver.

For Time:

30 Handstand Push Ups ( Shoulder Press)

40 Pull Ups

50 Kettlebell Swings (55/35)

60 Sit Ups

70 BURPEES

Go and do your best Kelly

Strength WOD: Front Squat – 75% – 5X4

Wall Ball Shots today

For Time:

50 Wall Balls

30 Pull Ups

30 Dips

40 Wall Balls

24 Pull Ups

24 Dips

30 Wall Balls

18 Pull Ups

18 Dips

20 Wall Balls

12 Pull Ups

12 Dips

10 Wall Balls

6 Pull Ups

6 Dips

Strength WOD:  Snatch – Test for 1 rep max

Pastor Adam gave a great sermon today at Forsyth Baptist Church.

Rest Day

For time:

Dave just got done kicking butt

1500 Meter Row

50 Jump Boxes

50 Double Unders

Strength wod ;  Lots of REST

MISSING: If U see this person (Kelley), give her directions to MLCrossFit

Three rounds for time of:

15 Hang  Cleans (135 / 95) (video is not squat cleans)

15 BURPEES

Maria, hope your CrossFitting while your gone!!!!

Strength WOD:  Back Squat – 90% – 5 X 1

Kathy lovin' the burpees

 

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

STRENGTH WOD

Snatch 85% 3×3