Crossfit Kids
Crossfit Kids w/ Drake LambdinTODAY is the last day to sign up!
PARTY SATURDAY JUNE 1ST.
Partner wod:
For time:
100 Wall ball shots, 20/14 pound ball
100 Chest to bar pull-ups
100 One-legged squats, alternating
70/45 pound Dumbbell snatch, alternating, 100 reps
Saturday is the last day to sign up!
PARTY SATURDAY JUNE 1ST.
2013 CrossFit Games Regional Event 3
For time:
30 Burpee muscle-ups
OR
30 Burpee Pull Ups
Strength wod: Deadlift 90% 5X1
LAST CHANCE:
Important: Saturday June 1st Kit and Pete Paulin will be hosting our MLCF team challenge starting at 4pm. I am in the process of designing the course now. I need everyone that plans on attending to please sign up this week. Even if you do not want to WOD, we still want everyone to attend. This is a party for you, the member and your families. The Paulin’s will be providing food, drinks and the band “Imagine That” will play from 6pm – 9pm. Let’s have a great turnout.
MLCF Member Challenge
June 1st @ 4pm
This is the LAST week to sign up for our MLCF team Challenge/Party for Saturday June 1st starting at 4pm.
Complete 5 Rounds for Time of:
20 CF Push Ups
20 Body Squats
20 Wall Ball Shots
100 Meters of Waiters Carry (55/35)
Strength wod: Clean & Jerk 85% 3X3
Important: Saturday June 1st Kit and Pete Paulin will be hosting our MLCF team challenge starting at 4pm. I am in the process of designing the course now. I need everyone that plans on attending to please sign up this week. Even if you do not want to WOD, we still want everyone to attend. This is a party for you, the member and your families. The Paulin’s will be providing food, drinks and the band “Imagine That” will play from 6pm – 9pm. Let’s have a great turnout.
MLCF Member Challenge
June 1st @ 4pm
This is the LAST week to sign up for our MLCF team Challenge/Party for Saturday June 1st starting at 4pm.
WOD # 1 : 1600 Meter Run For Time
WOD #2 : Weighted Pull Ups 3-2-2-2-1-1-1-1-1
Strength wod: Front Squat 80% 5X3
“Omar“
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
Strength wod: Snatch 75% 5X4
Complete 5 rounds for time of:
400 Meter Run
21 KB Swings or Dumbbell (55/35)
12 Pull Ups
Important: Saturday June 1st Kit and Pete Paulin will be hosting our MLCF team challenge starting at 4pm. I am in the process of designing the course now. I need everyone that plans on attending to please sign up this week. Even if you do not want to WOD, we still want everyone to attend. This is a party for you, the member and your families. The Paulin’s will be providing food, drinks and the band “Imagine That” will play from 6pm – 9pm. Let’s have a great turnout.
MLCF Member Challenge
June 1st @ 4pm
This is the LAST week to sign up for our MLCF team Challenge/Party for Saturday June 1st starting at 4pm.
Strength wod: Back Squat 1 rep max
Important: Saturday June 1st Kit and Pete Paulin will be hosting our MLCF team challenge starting at 4pm. I am in the process of designing the course now. I need everyone that plans on attending to please sign up this week. Even if you do not want to WOD, we still want everyone to attend. This is a party for you, the member and your families. The Paulin’s will be providing food, drinks and the band “Imagine That” will play from 6pm – 9pm. Let’s have a great turnout.
MLCF Member Challenge
June 1st @ 4pm
2013 CrossFit Games Regional Workout 1
“Jackie“
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Important: Saturday June 1st Kit and Pete Paulin will be hosting our MLCF team challenge starting at 4pm. I am in the process of designing the course now. I need everyone that plans on attending to please sign up this week. Even if you do not want to WOD, we still want everyone to attend. This is a party for you, the member and your families. The Paulin’s will be providing food, drinks and the band “Imagine That” will play from 6pm – 9pm. Let’s have a great turnout.
MLCF Member Challenge
June 1st @ 4pm
Complete five rounds of:
10 One Arm Arm Alternating Power Snatches (40/25)
10 Knees to Elbows
10 Ring Dips
10 Burpees
Strength wod: Clean & Jerk 80% 5X3
Important: Saturday June 1st Kit and Pete Paulin will be hosting our MLCF team challenge starting at 4pm. I am in the process of designing the course now. I need everyone that plans on attending to please sign up this week. Even if you do not want to WOD, we still want everyone to attend. This is a party for you, the member and your families. The Paulin’s will be providing food, drinks and the band “Imagine That” will play from 6pm – 9pm. Let’s have a great turnout.
MLCF Member Challenge
June 1st @ 4pm
For time:
75 Pull Ups
50 Back Squats (135/95)
30 Handstand push-ups
100 CF Sit Ups
Strength wod: Deadlift 85% 3X3
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