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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.

4/19/14

DRD_1694-Edit

 

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

DRD_1702-Edit

 

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

DRD_1716-Edit

 

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

4/15/14

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Weightlifting: Clean Complex; 15 minutes to work up to a heavy single
Clean + Front Squat + Jerk

Conditioning: “Jackie”
1k Row
50 Thrusters (45/35)
30 Pull ups

4/14/14

Strength: 10min EMOM – 1 Back Squat;  1 @ 85-90%

Conditioning: 3 RFT
-20 Burpees
-30 kbs (24/16)
-40 sit ups
-50 air squats

4/12/14

Conditioning: “Dork” One round for time…
-33 Front Squats, 185/125
-15 Burpees
-33 Deads, 185/125
-15 Burpees
-33 KBS, 70/53
-15 Burpees

4/11/14

DRD_1680-Edit

 

Olympic Lifting: Press complex of…
3 Press + 3 Push Press + 3 Jerk

Conditioning: 12min AMRAP
-10 Pull ups
-20 Wall Balls
-30 Double Unders

4/10/14

Skill 1: 6min EMOM, 1-4 Muscle up

Skill 2: 10min EMOM
even: 6-10 HSPU
odd: 40 Double unders

Conditioning: “Isabel”
30 Snatches for time (135/95)

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