Tuesday, 7-24-12

Get ready for some Dodgeball fun!! Strength: Power Clean Work up to a Heavy Power Clean Then 3×2 @ 85% of todays PC Back Squat 1×5@65% 1×5@70% 1×5@75% 7 Min AMRAP 10 DB Weighted Step Up and Overs 24″/20″ 55/40# 15 Weighted Sit-ups 55#/40#

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and…

Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength: Every 1:30 for 9min (6 sets) 3 Power Snatch + 2 Hang Sq. Snatch Start @ 40% 1RM Sq. Snatch and build Weighted Push Up 5×5…

Skill: Power Snatch + Snatch Push Press + OHS + Heaving Snatch balance + Snatch Balance X 5 3RFT 1 min each: Row for calories KB swings 53/35 Box Jumps 24/20 Thrusters 75/45 Sit ups Rest 1 minute

Strength/Skill – Back Squat 40% X 5 REPS 50% X 5 REPS 60% X 5 REPS 7 R.F.T. 15 Box Jumps 24/20 12 Toes to Bar Click here to register/donate to 31 Heroes Project

Strength OHS 10×3 Work up to a heavy-ish 3 Wod Running Clock 0:00-10:00 6 T2B 12 HR Push Up 18 Burpee 10:00-17:00 Est. 1 RM Clean and Jerk.