Happy Halloween!

We hope that everyone had a happy halloween! Now it's time to work off all that candy that you secretly snuck out of the bowls! Hopefully nobody will meet Pukie today, unlike the pumpkin above!

WOD~
100 DU
40 DB cleans (35/20#)
Run 400m
75 DU
30 DB cleans
Run 400m
50 DU
20 DB cleans
Run 400m
25 DU
10 DB cleans
Run 400m

***40 minute cap***

Post times and weights to comments.

It's that time again!

Time to bring back the Forrest Gump in all of us!

WOD~
10 rounds of 100m sprints
(if weather is bad for pm crew, we will modify)

Post times for each sprint to comments.

A strong girl always wins!

WOD~

400m run

21-15-9

DL (115/105#)

Clean (115/105#)

Jerk (115/105#)

400 m run

Post time and weights to comments. Time includes the run as well as the 21-15-9.

The Crossfit Times by Mya

Wod~
10 shoulder press (95/65#)
2 pull ups
9 shoulder press (95/65#)
4 pull ups
8 shoulder press (95/65#)
6 pull ups
7 shoulder press (95/65#)
8 pull ups
6 shoulder press (95/65#)
10 pull ups
5 shoulder press (95/65#)
12 pull ups
4 shoulder press (95/65#)
14 pull ups
3 shoulder press (95/65#)
16 pull ups
2 shoulder press (95/65#)
18 pull ups
1 shoulder press (95/65#)
20 pull ups

***Bring your abacus or some other device to help you count/track this one! ;)

Post time and weights to comments.

WOD~
Max effort ring dips x3

Then:
3Rounds
50 Double unders
20 wall balls

Post times and ring dip count to comments.

Cleaning Fran

A new twist on push ups using agility dot drills. Fun, fun, fun!

WOD~

Squat Cleans 5x3

Then...

AMRP10min

10 thrusters (95/65#)

10 burpees

Post weight sets and time to comments.

McGhee

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.

WOD~ "McGhee"
AMRP30
5 DL (275/185#)
13 push ups
9 box jumps (24/20)

Post time and weights to comments.

Sweaty Balls

WOD ~"Sweaty Balls" borrowed from Crossfit Overload
(For those of you that want a laugh, check out SNL skit regarding Schweddy Balls http://www.evtv1.com/player.aspx?itemnum=1415 )

Each exercise will be performed with a Med ball. You must carry your med ball with you to each station and perform the given exercise with your med ball. Each station is 1 min with a 15 sec travel interval. We will perform two rounds of the following:

Deadlift
Push-Press

Walking-Lunge

Lateral Jumps (over parallettes)

Squats

Push-ups

Wall Balls

Sit-ups

Broad Jump

50 m sprint

Post total number of reps completed to comments.

Joe demonstrates perfect knee to elbow form. Occassionally, it is easy to let the knees touch right below the elbow, rather that getting the little last movement. Here Joe lifts himself up high enough to make contact directly with his elbows. Perfect!

WOD~

3 rounds

500 m row

40 squats

30 sit ups

20 push ups

10 pull ups

Post time to comments.

The warm Indian summer like weather made me look back in our summer pictures. Ahhhhh, wish we had these kind of days all year so that we could do more fun things like sled drags, tire flips and over unders. Oh well, I'll enjoy it while I can! You should too, get out and get active while it's still beautiful out!

WOD
Power Snatch 3-3-3-1-1

Then...
Total reps for
1:00 pull ups
1:00 ring dips
1:00 sit ups
1:00 push ups
1:00 squats

Post weight set and number count to comments.

Down the Ladder!

10-9-8-7-6-5-4-3-2-1

Pull ups

KB SDHP ~2 pood (70#) / 1.5 pood (55#)

KB Swings ~2 pood (70#) / 1.5 pood (55#)

Post KB weight and time to comments.

WOD~
Part 1....
Back Squat 10-10-10

Part 2...
Tabata Rowing

Post weight sets and total calories to comments.

WOD~

Bench Press 3x5

THEN...

7 Rounds:

5 HSPU

7 Ring Dips

9 True Push ups

Post weight sets and time to comments.