5/20/14..."Michael"

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Monday 5/29/14... 2 Rounds: 25 deadlift, 25 KB, 25 TTB, 25 dips, 25 cleans

Conditioning WOD:

2 RFT:
25 deadlift 225/135
25 kbs 53/35
25 wallballs 20/14
25 toes-to-rings
25 dips
25 cleans 95/65

*Greg's WOD .....I did this one at CFSS yesterday - 33:33 (85#DL,35#KB,55#hang squat cleans)

Saturday 5/17/14....SWOD - Push Press 1 rep max, WOD - AMRAP-20

AMRAP- 20 (as many rounds as possible in 20 minutes

50m Farmer's walk (2x72#/53# KBs)
10x Pull-ups
50m Farmer's walk
10x Push-ups

Cash out= 100 russian twists

Rita Benavidez: Day one of attempting to get 100lb kb over head. Fail , but close.

Friday 5/16/14.....5 Rounds - 200 meter run, 10 bench,10 renegade rows,29 weighted sit ups

5 RFT

200 meter run
10 Bench press
10 Renegade row (40/20)
20 weighted sit ups (45/35/25)

Brit cleaning 125# and impressing the guy in the background!!

Thursday 5/15/14....4 RFT - 10 front squats, 20 KB swings, 30 lunges, 400 meter run

Conditioning WOD:
4 Rounds for time

10 front squats (95/65)
20 KB swings
30 lunges
Run 400

Wednesday 5/14/14....SWOD: Hang Power clean, WOD: "Opium Dream"

Warm up: Run 400 meters

SWOD: Hang Power Clean
find your 1 rep max

WOD:

"OPIUM DREAM"
21-18-15-12-9-6-3

ground to overhead w/plate (45/25)

after each round perform 5 burpees + 30 DUBS (120 singles)

*We did this one January 5....
Su - 16:48, Jan - 16:53, Dot - 18:47, Mo - 17:40