06.09.2013

Mobility day
Pick 2 problem areas and mobilize with bands, balls and stretching.

Saturday 06.08.2013

“McGhee”

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Friday 06.07.2013

Muscle up skill work
then
2013 CrossFit Games Regionals Workout 3
30 Burpee Muscle ups
or
AMRAP in 10 min:
1 Burpee
2 Ring rows
3 Ring dips

Wednesday 06.05.2013

“Mary”

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups
10 One legged squats
15 Pull-ups

Tuesday 06.04.2013

Front squat
2 Reps on the minute for 7 minutes

then

Five rounds for time:
Toes to bar, 21 reps
Run 400 meters

Gantry Endurance WOD
Every five minutes for 6 rounds:
Sprint 200 meters, for time
Run 400 meters

06.03.2013

5 rounds for time:
10 OHS
15 Ring dips

Sunday 06.02.2013

2013 CrossFit Games Regional Event 1
“Jackie”
1000 m Row
50 Thrusters 45#
30 pull ups

Saturday 06.01.2013

In teams of 3 for time:
60 burpee over box jumps 20″
120 wall ball sit up 20#
180 Thrusters 45#
240 jumping pull ups
3000 M Run
One person running, one working, one resting. When 3000 m is completed, two people can work at one time.

Friday 05.31.2013

On the minute for 10 minutes:
2 Squat snatch @ 65% 1RM
then
3 rounds for time
20 Med ball clean Wall ball 20/14#
40 KB Swings 53/36#