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Run 5 K (3.1 miles)

Relay Friday is today

Fun Relay Friday

Instructors choice…Fun…Fun…Fun

Relay Friday

Looks like this wod is getting the best of you! Can you say VACATION

Complete as many rounds in 15 minutes as possible of:

5 Overhead Squats (75/45)

10 Push Ups

15 Sit Ups

Strength wod:  Clean & Jerk  85%   3X3

Will U come and run with us today??????

For Time:  (refer back to 10/27/09)

21 – 18 – 15 – 12 – 9

Snatch (75 / 55)

400 Meter Run

Hannah has really made GREAT strides since starting MLCF.

Strength wod:  Front Squat  -  80%  -  5 X 3

I will see you today I hope.

“Roy”

5 rounds for time of:

225 / 150 Deadlift – 15 reps

20 Box Jumps – 24″ / 20″

25 Pull Ups (sorry)

Strength WOD:  Snatch  -  75%  -  5 X 4

100 pull ups!!!!!!!

“Angie”

For time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Body Squats

Michael has been asking for Angie for a while now.

Strength wod:   Back Squat      test for 1 rep max

Memories

THRUSTERS – Barry loves them. Good luck today in Springfield!

REST DAY

Big strong COP doing a little jump rope

CrossFit Total

Back Squat 1 rep max

Shoulder Press 1 rep max

Deadlift 1 rep max

Kim is working out and staying in shape for softball.

Terri doing KB swings

For Time:

50 Wall Balls

40 Double Unders (4 X 1 regular)

30 Kettlebell Swings

20 Walking Lunges

10 Box Jumps

?????? doing jump boxes

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

Kelsey will love this workout!

“Kelsey”

800 Meter Run

50 Push ups

50 Sit ups

400 Meter Run with weighted ball (20/14)

50 Push Ups

50 Sit ups

400 Meter Run

50 Push ups

50 Sit Ups

BRRRRRRR. It is cold outside.

Strength WOD:   Deadlift   85%  -   3 X 3