WOD 06.01.10 Tuesday

2-2-1-1-1 Jerk

core work: 100 GHD sit-ups

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CrossFit Kids do “Mary” on a giant hay stack pyramid.

Rhys’ arms barely reach above his head so the handstands are not fair.

MEMORIAL DAY HERO WOD 05.31.10 Monday

Classes will be held today at 6 am, 7 am, 8 am, 10 am and 1 pm.  There is NO CHILDCARE available today.

Also, please look at the schedule page for new class times and cancellations for this week.  On-Ramp Classes must be scheduled with a trainer after Tuesday this week due to schedule conflicts.  There are also no 6 and 7 am classes on Thursday, June 3rd.

Today is a REST DAY but in honor of our troops who sacrifice their lives for our freedom, everyone is encouraged to participate in today’s HERO WOD.  The trainers will all be doing today’s WOD on their rest day so those on the 3 on, 1 off cycle are also encouraged to participate today.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.


This workout was one of Mike’s favorites and he’d named it “Body Armor”.  It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


WOD 05.29.10 Sunday

There is a 10 am WOD today.   There will be classes at 6 am, 7 am, 10 am and 1 pm on Monday (Memorial Day).

“Seven”

Seven rounds for time of:
7 Handstand push-ups
135# Thrusters, 7 reps
7 K2E
245# Deadlift, 7 reps
7 Burpees
7 Kettlebell Swings, 2 pood
7 Pull-ups

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A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

WOD 05.29.10 Saturday

There is an On-Ramp Make-up Class today at 8 am. There is also a 10 am Team WOD! Bring a friend and introduce them to World-Class Fitness!

Complete 2 rounds of each couplet for time of:
60 wall ball shots, 20#/14#
60 K2E

60 Kettlebell Swings, 1.5 pood/1 pood
60 steps, walking lunge, 45#/25# plate overhead

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