Cleans - max 3 reps

Max for 3 rep squat cleans from floor.

MetCon

5 rounds

carry 40lb DB 100 feet
20 hollow rocks

*** need to increase db wt to 50 lbs

Calvin (miss ya old friend)

5 Rounds ***

run 1/4 mile /
11 deadlift BW /
11 mod burpees /
11 reverse pullups


Today was supposed to be the first free Saturday - but no one showed up. Next Saturday is the MKG Open House 11-3 so maybe I will introduce people to CrossFit there. A bit disappointed in the no-shows

KELLY

5 rounds *** run 400 M (2 laps) / 30 box jump / 30 wall ball

deadlift max (1 Rep)

Deadlift - 375 - failed at 385 (twice). Met Con - 5 rounds ** 10 hang high pulls at 95# // 100 Jump Rope.

MSP workout

Fran !!!! 21-15-9 Thrusters @ 95 / Pullups -

Press +

Overhead Press - Max 5. Followed by .... Run 1/2 mile // 21-15-9 clap pushups / db thrusters @ 25 # // run 1/2 mile

Phuket

5 rounds ****

Run 2 laps //
10 box jumps //
10 Front squat @ 95 # //
20 lunges

RIP Mom

Well, Mom passed away peacefully on Aug 13, 2009. In honor of her memory, I have developed the following workout. Run 1/2 mile * 6 sets of 12 box jumps / 21 pushups * run 1/2 mile Time was 15:46 The 6 = # of children - 12 / 21 was her birthday. Rest in Peace MOM. I love you.

Random Squats

1 @ 325 / 2 @ 315 / 3 @ 295 / 5 @ 175 / 7 @ 255 / 10 @ 225.... 2 @ 315//3 @ 295 // 1 @ 225 // 10 @ 225 // 2 @ 315 // 5 @ 275 // 2 @ 315 // 7 @ 255 // 10 @ 225 // 2 @ 315...Totals Reps = 53 Weight = 13,340 #s

First day back from Vacation

WOD - Run 1 lap (250m) then 5 rounds for time * 10 pullups / 15 pushups / 20 Squats / run 250m (1 lap).

UFC workout in the garage

3 minute rounds, 1 minute rest between rounds - keep track of sets / round 10 Ring Dips 10 Ring Rows 10 Box Jumps 10 pushups 20 Crunches 20 Supermans 10 Lunges (5 per foot) 25 Jump Rope Final round, with all of us doing at the same time Run around block, followed by 20 modified burpees (time)

JOHNNY CASH

5 rounds for time ---- 15 DB press @ 35 lbs / 10 pullups / 5 deadlifts @ 275