Midstate Crossfit Conference
A Saturday HERO wod!
“Desforges”
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.
Complete four rounds of the other half:
400 Meter Sprint
90 Second Rest
Take a five minute rest then complete:
8 Minute AMRAP of:
12 Wall Balls (20/14)
9 CF Push Ups
3 Overhead Squats @ 85%
Complete 4 rounds of:
400 Meter Sprint
90 Second Rest
Five (5) minute rest then complete:
8 Minute AMRAP of:
3 Snatches (95/65)
9 Lunge Steps w/ plate (35/25)
12 CF Sit Ups
800 Meter Run / warm up
Seven rounds for time of:
165/105 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
Strength wod: Back Squat 80% 5X3
Happy Birthday "DuckSocks"
“Duck Socks”
76 Kettlebell Swings (55/35)
36 Jump Boxes (30″/24″)
36 Sumo Deadlift High Pulls (55/35)
36 Deadlifts (225/150)
76 Double Unders (304 singles)
Strength wod: Shoulder press / Push Press 75% 5X4
Fly "Duck" fly
Cardio warm-up: 800 Meter Run/1000 Meter Row
Must complete 5 Burpees in 60 seconds between sets:
Shoulder Press 2-2-2-2-2-2-2-2-2-2
Strength Wod: Bench Press 75% 5 X 4
FREE TODAY AT 10:15am in the aerobic room, Stephanie Johnson who is the owner/operator/author of “Just Right Eating” will be here for a seminar. I get asked EVERYDAY, “what should I eat”? She will be at CLUB Fitness/ML CrossFit Saturday the 21st. You may buy one of her cookbooks for $20 if you wish. There is NO charge for attending.
Complete three rounds for time of:
20 Jump Boxes (24/20)
15 Burpees
10 KB Swings (70/45)
Three rounds for time of:
800 Meter Run or Row 1000 meters
45/30 pound Thruster, 50 reps
30 Pull-ups
strength wod: Clean & Jerk 90% 5X1
Remember Stephanie Johnson will be here Saturday at 10:15am for the EATING RIGHT seminar.
Everyone must weigh in today
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