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“Michael” memorial WOD

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Hello everyone,
April 24th marks the birthday of Lt. Michael McGreevy. For those of you who do not know, Lt Michael is the soldier being honored by the Crossfit hero WOD, “Michael”.
We are privileged to have his former wife; Laura, as one of our members and we will be hosting this hero WOD next week on Thursday the 24th.

We will be running this WOD every class on Thursday however Laura will be attending the 9:30am class and we would love it if we could get as many people to that class as possible. Also, Laura has created a new tee shirt for the scholarship fund that she runs and has placed an order form on the front desk so if you’d like to purchase one, please sign up. All proceeds go towards the Mike McGreevy memorial scholarship. Furthermore, if you’d just like to donate towards the fund, you can do this through the site linked above.

*In case of rain, we will hold the WOD on Saturday the 26th.

4/25/14

Weightlifting: C&J – work up to 3RM, touch n’ go

Assistance: Renegade rows, 3-4 rounds, 8-12 reps on either side.

Conditioning: 21-15-9 for time:
-Push-press (95/65)
-Pull-ups

4/24/14

heromichealmcgreevy

Conditioning:
“Michael” 3 rounds for time of…
-800m Run
-50 Back Extensions (or good mornings)
-50 Sit ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

4/23/14

 

Skill/Volume: 10min EMOM
Odd: 5-10 T2B
Even: max rep kbs (HEAVY)

Conditioning: For time
50-40-30-20-10 Wall Ball (20/10)
25-20-15-10-5 Box Jumps or Step Ups (24/20)

4/22/14

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Strength: Floor Press; find 3RM for the day

Conditioning: 4mins @ each station
-Ground to Overhead (135/95)
-Row (calories)
-Burpees

4/21/14

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Weightlifting: 3 Pos Snatch – high hang, hang, floor

Conditioning: “Helen” 3 rounds for time of…
-400m Run
-21 KBS (24/16)
-12 Pull ups

4/19/14

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Conditioning: For time, in teams of two, 1 person works at a time…
100 double unders
50 HSPU
50 S2OH (155/105)
50 T2B
100 double unders

4/18/14

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Weightlifting: Snatch Balance – work up to heavy single

Conditioning: 5 Rounds for time of…
-15 sit ups
-5 Power Cleans (165/125)

4/17/14

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Skill/Volume: 10 min EMOM
Odd: 1-3 Muscle ups
Even: 4-8 Pistols

Conditioning: “FGB-ish” 3 Rounds for max reps of the following
1min max Wall Balls (20/10)
1min max KBS (24/16)
1min max Box Jump or Step Ups (24/20)
1min max Push Press (95/65)
1min max Double Unders
1min rest

4/16/14

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Strength: Overhead squat; find heavy triple for the day

Conditioning: 12-9-6
-Deadlift (275/185)
-HSPU

Rest 5 mins

“Squatting Elizabeth” 21-15-9
-Squat Clean (135/95)
-Ring Dip

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