Tuesday 2/23/16... Hero WOD" 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. 

Post time to comments.

Monday 2/22/16....#1. Deadlift, #2. Row, KB swings, DUBS

#1. SWOD: Deadlift 3 RM

#2. from Crossfit incendia - ignite

WOD: For Time

Row, 1000 m

— then —

4 rounds of:

20 Kettlebell Swings, 70/53 lbs

60 Double Unders

— then —

Row, 1000 m

Sunday 2/21/16... SWOD: close grip bench; WOD: thrusters, KTE, pull ups

Strength: Close grip bench press – 4x10

Close grip bench press is a great way to increase the strength of your triceps and improve the power of your regular bench press.

Close Grip Bench Press Muscles Worked

Using a narrow grip on the bench press works the triceps muscles more than the chest and shoulder muscles.

Close Grip Bench Press Form

Some good advice is to lie down on a bench and keep your feet on the floor and not raise them on the bench. The grip on the bar should be no more than one hands width apart. 

Conditioning WOD: pick one....

#1. AMRAP- 15 minutes

"Double Jeopardy"

5 Thrusters

10 KTE

5 Pull ups

10 KTE

#2. for time:

20 Wall Balls 

40 Pull-ups

20 Wall Balls 

40 Bench press

20 Wall Balls 

40 snatches

20 Wall Balls 

40 SDLHP