Buy In: Row 500 meters.  2 minutes: Plank, Asian Squat, Couch Stretch, Kneeling Adductor Stretch, Double unders (for reps).

Back Squat 5 sets of 3 @85%

then:

Burpee/Thruster Ladder(65/95)

1 burpee, 1 thruster, 3 burpees, 3 thrusters, 5 burpees, 5 thrusters and so on.

capped at completion of round of 21 or 10 minutes, whichever happens first.

and no rack.  we don'need no stinkin racks.

Buy In: Run 400 meters, down-dog progression. 25 reps: bridges, hollow body crunches, supermans, band face pulls.

In 20 minutes, complete as many rounds as possible of:

1 suicide

20 meters heavy carry@shoulder (men=100#med ball, women shoulder heaviest possible kb)

rope climb (see trainer for sub),

10 walking lunges (width of the court)

20 meters med ball keg toss

10 kb swings.

post rounds to comments.

Next »

Reminder: Limited gym hours today: 9am-12pm. Happy Memorial Day.

copied and pasted from Wikipedia.org:

Memorial Day is a federal holiday observed annually in the United States on the last Monday of May.^[1] Memorial Day is a day of remembering the men and women who died while serving in the United States Armed Forces.^[2] Formerly known as Decoration Day, it originated after the American Civil War to commemorate the fallen Union soldiers of the Civil War. (Southern ladies' organizations and southern schoolchildren had decorated Confederate graves in Richmond and other cities during the Civil War, but each region had its own date. Most dates were in May.) By the 20th century Memorial Day had been extended to honor all Americans who have died in all wars. As a marker it typically marks the start of the summer vacation season, while Labor Day marks its end.

Heats go off at 9:10,10:10, and 11:10. 1 hour time cap

copied and pasted from CrossFit.com:

"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". From here on it will be 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.

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It is on.  9 am

Buy In: Tabata Row/Bike/Double under (choose one). 25 reps toes to bar, band pulls to sternum.  40 meters: burpee broad jump, walking lunges, cartwheels.

copied and pasted from CrossFit.com:

Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

Post time to comments.