MLCrossfit.com

Kathy doing her front squats

“Randy with a little added craziness” for time:

75 Power Snatches (75/55)

1000 Meter Run or 1250 Meter Row

Sorry Kortney, I had 2!!!!! BURPEEEEES

Strength WOD:   Deadlift   -   80%   -   5 X 3

2 days left to sign up for this Saturdays MLCF Team Challenge.

Terri at last years challenge.

5 Rounds for time of:

50 Jump and Touches (18″)

40 Body Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Stacey at last years challenge.

Strength WOD:  Clean and Jerk – 75% -  5 X 4

2 days left to sign up for this Saturday.

sign up today for this Saturdays team challenge.

7 Rounds fot time of:

7 SDLHP (95/65)

7 Push Ups

7 Sit Ups

7 Pull ups

Barry last year at Dave and Terri's

Strength wod:Front Squat   -  Test for 1 rep max

I will be there this Saturday. Do you want to be on my team?

Pictures from last years team challenge at Terri and Dave's.

REST DAY

Sign up until Thursday for this Saturdays MLCF Team Challenge at Dave and Terri’s.  Directions and details are available at the club.  Saturday 28th at 10am sharp.  Be there by 9:30am.  Awards for Theses games are provided by the Dold family.  Plan 1 hour next Saturday and come watch if u do not want to participate.

Pictures from last years challenge.

Sign up now for next Saturday.

Elgin is getting married today at 3pm. Congratulations.

30-25-20-15-10 rounds for time of:

Burpees

Box Jumps (24/20)

Toes to Bar

Sign up ends this Thursday for next Saturdays MLCF Team Challenge.

Ryno, You have improved a ton this summer, keep it up.

Ryno’s fairwell workout:

600 Meter Run

25 Wall Ball Shots (20/14)

25 Jump Boxes (24/20)

400 Meter Run

25 Wall Ball Shots

25 Jump Boxes

200 Meter Run

25 Wall Ball Shots

25 Jump Boxes

Ryno (in red) got 2nd place in the last team challenge. Sign up now for Aug. 28th

Strength wod:Back Squat  80%   5 X 3

Ryno ahead of Jim??? Your training partner will miss u 2!!

The next MLCF team challenge will be Sat. Aug. 28. Sign up now.

8 Rounds for time of:

10 Thrusters (controlled 95/65)

10 Burpees

MLCF Team Challenge Aug. 28th. Sign up early please.

Strength WOD :  Bench Press  80%  -   5 X 6 sets

kelsey is headed back to EIU for her senior year.

Kelsey’s fairwell workout:

4 rounds for time of:

20 Kettlebell Swings

25 Double Unders (100 regular)

30 Sit Ups

400 Meter Run

The noon hour class will miss your competitive spirit.

This one is worth another look Kels!!!!!

Our next MLCF team challenge will be at Dave and Terri’s Saturday Aug. 28th.  Sign up today at class.  The awards will be sponsored by the Dold family.  Believe me, you will NOT want to miss this.

Today is a cardio day Greg!

Strength WOD:    Deadlift    -    75%    -    5 X 4

Then 15 rounds for distance of:

Sprint 20 seconds

Rest 40 seconds

Start each round at previous round’s ending point.

At the end of 15 rounds, record your total distance accumulated.

Come and join Carol at the 5:45am class.

From the 2009 CrossFit Games.

Three rounds for time of:

30 Wallballs 20/14

30 Hang Sqaut Snatch 75/45

The bar must pass below the knees on every rep!

You may power snatch and then squat if necessary.

(Best time of 2009 games: Jason Khalipa 11:19)

STRENGTH WOD

Clean & Jerk 1 rep Max