May 2011

Day 2WOD15:00 AMRAP of:5 power cleans – 165#/110#10 handstand push-ups35 double unders (150 singles)           Happy Birthday Christian!   crossfit.com  

Day 1Hero WOD   Gary J. Buro"For time (34 minute cap):200m sandbag carry34 bar-facing burpees60 wall balls50 kettlebell swings – 32kg/24kg40 ground to overhead – 95#/65#34 bar-facing burpees200m sandbag carry Gary served in Operation Desert Storm with the United States Marine Corp. Upon his return from the Marines, he joined the Lantana, Florida Police Force where

 "It's Way Cooler To Be A Badass Than To Whine About All The Things Holding You Back!"      That is one badass!  Enough said! Speaking of badass…  Adriana and Ro got their first rips last Friday.  90 degree heat and 75 T2B is a recipe for losing some skin!!  Rips and all, they both completed

Warm-up for week of 110530400m run, 100 double unders (400singles)10 burpees, 10 ghd sit-ups, 10 back ext5:00 foam roll/mobility/stretch   Shedkickers for week of 110530SK1_For time:5 power cleans – 135/8515 hspu4 power cleans – 155/9514 hspu3 power cleans – 175/10513 hspu2 power cleans – 195/11512 hspu1 power clean – 215/12511 hspu SK2_For time:5-10-15-10-5back squats –

I can remember a time when Memorial Day weeknd meant 3 days of beer, the beach and the boardwalk.  Then it evolved to beer, wine, food and hanging on the lake in our boat.  Now, it has a much different feel to it! We get a extra day OFF!!!  No work on Monday!  Wooo hooo!!!

Day 6 WOD3 rounds for time of:400m run30 burpees15 pull-upscash-out – 60 wall balls          crossfit.com  

Day 5WOD5 rounds for time of:15 t2b15 ohs – 95#/65#200m run – men 45# plate (women 25# plate)           crossfit.com  

Active Rest Day Take a hike, ride your bike or go for a run!   SKA-DOOOOOOOOOOOOOOOOSH!       Rest Day Topic: Your Goat! We have a good idea what it is, do you?… is it the gorilla in the room, or are you ready to attack it?     crossfit.com

Day 3WODAMRAP in 20:00 of:40 double unders (160 singles)20 squats10 ring dips          crossfit.com  

Day 2WOD"the junkyard" (from OTG)For time:buy-in – 30 wall balls5 rounds of:5 squat snatch – 95#/65#10 ctb pull-upscash-out – 30 burpees         crossfit.com