*WE WILL BE MOVING 7/3/2010 TO OUR NEW FACILITY. COME CHECK US OUT!!!
Rest Day - Fundamentals

*WE WILL BE MOVING 7/3/2010 TO OUR NEW FACILITY. COME CHECK US OUT!!!
FT
Run 530 Meters
5 Rds
20 Box Jumps (24/18)
10 Wall Ball (20/10)
Strength
30 Bent Over Rows

*WE WILL BE MOVING 7/3/2010 TO OUR NEW FACILITY. COME CHECK US OUT!!!
5 RFT and Load
5 DL
5 Ring HSPU
Strength
5 x 30′ Band Sprints
*It’s Not Often We Do Main Site WOD’S, But This Looked Like Fun!!! GO HEAVY!!!
Rob Orlando 7:40 at 455lbs (plus a 20lb vest) , Dave Lipson 8:02 at 507lbs (parallette HSPU)
Rob Orlando [...]

*WE WILL BE MOVING 7/3/2010 TO OUR NEW FACILITY. COME CHECK US OUT!!!
Rest Day

*WE WILL BE MOVING 7/3/2010 TO OUR NEW FACILITY. COME CHECK US OUT!!!
Bench Press
5,5,5,3,3,1
Rest
30 DB Burpee Pull Up (Pick Heavy, But Doable Weight)

Clean & Jerk
5,5,5,5,5
Strength
10 Muscle Ups

3 RFT
Run 400 Meters
15 Front Squats (225/115)
15 KB Swing (55/35)
Strength
50 Floor Wipers/100 Bicycles

Rest Day- Fundamentals
We Want To Wish Bryan The Best Of Luck As You Leave Us And Goes On To OCS School. You Are A Good Friend And A Awesome CrossFitter!!  GOD Bless.

“Station Day” - Two Rounds For Reps
Push Press (85/45)
Mountain Climbers
SDHP (85/45)
Pull Ups
Lunge (50/35)
Hindu Push Up
Wall Ball (20/10)
Jump Over Burpee
DB Cleans - Alternating Hands (35/20)
Row - (Cal)
*Do One Minute Per Station / Rest 2 minutes / Repeat
Strength
50 DBC

Saturday Carryover