CrossFit MF WOD: 11/1/10

For Time:

"Angie"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

CrossFit MF WOD: 10/27/10

For Time:

10 Squat Cleans - 135 Lbs.

50 Sit-ups

8 Squat Cleans - 135 Lbs.

40 Sit-ups

6 Squat Cleans - 135 Lbs.

30 Sit-ups

4 Squat Cleans - 135 Lbs.

20 Sit-ups

2 Squat Cleans - 135 Lbs.

10 Sit-ups

CrossFit MF WOD: 10/26/10

WOD:

100 Burpees for time

Simple and Fun!

CrossFit MF WOD: 10/25/10

Strength:

Spreadsheet

WOD:

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

CrossFit MF WOD: 10/21/10

Everyone loves thrusters.

WOD

Deadlift

1-1-1-1-1-1-1

Go heavy or go home.

CrossFit MF WOD: 10/20/10

misFit Army Assignment:

CFMF Flyer

Download it, print it, distribute.

WOD

Coach's surprise.

(I used to say chef's surprise but I got complaints when it was a 5k and not snacks. Understandable.)

CrossFit MF WOD: 10/19/10

Two of the 6pm warriors after "Daniel"

Strength:

Spreadsheet

MetCon:

5 Rounds

30 Knees to Elbows

25 Back Extensions

CrossFit MF WOD: 10/18/10

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel. (Courtesy of CrossFit Inc. 6/15/06)

"Daniel"

50 Pull-ups

400m Run

21 Thrusters

800m Run

21 Thrusters

400m Run

50 Pull-ups

CrossFit MF WOD: 10/14/10

Challenge:

Max box jump height

WOD:

Front squat

3-3-3-3-3

CrossFit MF WOD: 10/13/10

Strength:

Spreadsheet

MetCon:

"Annie"

50-40-30-20-10

Double Unders

Sit-ups

**Substitute three singles for every double if necessary

CrossFit MF WOD: 10/12/10

Strength:

Spreadsheet

MetCon:

"Diane"

21-15-9

225 Deadlift

Handstand push-ups

**HSPU's will be scaled appropriately

CrossFit MF WOD: 10/11/10

BARBARA

Five rounds, each for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

**Rest precisely three minutes between rounds

CrossFit MF WOD: 10/7/10

Strength:

Spreadsheet. Do not max out on reps for final set.

More Strength:

Push Jerk

3-3-3-3-3

CrossFit MF WOD: 10/6/10

Four Rounds for Time:

100 ft. Walking lunge with 1 pood Kettlebells

30 Box Jumps

20 Pull-ups

CrossFit MF WOD: 10/5/10

Strength:

Spreadsheet

MetCon:

"Baby Eva"

Run 800m

30 2-Pood Kettlebell Swings

30 Pull-ups

CrossFit MF WOD: 10/4/10

Six Rounds for Time:

400m Run

25 Burpees

6pm class all week