Warm-up:
500m Row
3 Rounds
10 Squats
10 Pushups
10 Ring Rows
10 Hip Extensions
10 Situps
10 Ring Dips

Workout of the Day:

  “Lynne”

5 Rounds for max Reps of:
Bodyweight Bench Press
Pullups

**There is no time limit to this workout**

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Warm up:

Get creative & get moving!

Work out of the Day:  FROM HOME!

Michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 rounds for time: 

■Run 800 meters
■50 Back Extensions (substitution supermans!)
■50 Sit-ups

Reminder, the box is CLOSED today.  Enjoy your day and your family and see you tomorrow!

Warm-up:
650m Row
3 Rounds
10 Squats
10 Hollow Rocks
10 DB Bentover Rows
10 Standing Russian Barbell Twists

Power:
Bentover Barbell Rows 3-3-3-3

Workout of the Day:

AMRAP IN 8 MIN.
15 Situps
15 KB/DB Swings

Recovery:
Shoulder 2 min Drill (Internal rotation)

Warm up:

Sampson stretch
Iron cross stretch
Hamstring stretch
Quad stretch
Ankle stretch

3 rounds:
5 Dead hang pull ups
12 Hip extensions
12 Push balls
12 Supermans
12 Push ups

Challenge:
Farmers walk/for weight and time

Work out of the Day:

Work for max reps at each movement for 1 minute (NO REST BETWEEN MOVEMENTS). 3 Rounds. 1 minute rest between rounds.  Score is TOTAL reps for each movement.

Double unders
Push ups
Pull ups
Ring dips

This one comes courtesy of the southeast.  Enjoy!!!!

Warm-up:
600m Row (damper @ 3 Shoot for SPM between 32-35)
15 Ring Pushups
20 Situps
10 Side Lunges (each leg)
Shoulder Prep

Skill:
Skin the Cats

Workout of the Day:
2011 CrossFit Games Regional Chipper
20 Calorie Row
30 Burpee
40 Dumbbell Ground to Overhead
50 Toes to Bar
100’ Overhead Walking Lunge
150’ Sprint

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Warm-up:
400m Backwards Run
2 Rounds
10 Jumping Jacks
10 Seal Jacks
10 OHS
10 GHD Situps
+ Hip Prep

Skill:
Heaving Snatch Balance

Workout of the Day:

Snatch Balance 1-1-1-1-1-1-1

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Recovery:
Foam Roll- Quads/Hamstrings

Warm-up:
3min Jump Rope
400m Run
10 Walking Lunges
10 SDHP
10 Toes to Bar
10 Inch Worms

Sport:
Max Deadhang Pullups in 2 minutes

“Judge your success by what you had to give up in order to get it.”- The Dali Lama

Workout of the Day:

  “Christine”

3 Rounds for time of:
500m Row
12 Deadlifts
21 Box Jumps

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