“Cindy”

Complete as many rounds as possible in 20 mins of:

5 Pull ups

10 Push ups

15 Squats

Timed Trial:

Run 1 mile

then…

within 5 minutes of completing 1 mile run:

1RM Deadlift

5 rounds for time:

Row 500 meters

30 Wall balls, 20/14

AMRAP in 15 minutes of:

15 Double unders

9 Toes to bar

10 rounds for time:

10 Thrusters, (95/55)

10 Pull ups

Run 1 minute hard, walk one minute. 10 rounds

CrossFit is Everywhere!  The box is closed today…see everyone on Wednesday.

“BLAKE”

Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead

30 Box jump, 24 inch box

20 Wallball shots, 20 pound ball

10 Handstand push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Foundations WOD

3 Rounds for time

Run 400 meters

10 Deadlifts, 155 pounds

20 Kettlebell swings, 1.5 pood

30 Sit ups

For max load:

Shoulder Press

3-3-3-3-3

Push Press

5-5-5-5-5

Push Jerk

7-7-7-7-7

“Blackjack”

7 rounds for time:

7 Thrusters, 70 pounds

7 Burpees

7 Pull ups