03 JUN 2012 - "Filthy Fifty"

HEAVY:
Rest Day

INTENSITY:
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

A classic CrossFit workout. This one makes mice out of men...good luck! Post time to comments.

RESET:
2 Rounds, For Quality of:
10 Iron Cross, Right
Plow Pose, 60 Seconds
10 Iron Cross, Left
10 Samson Lunge Steps

23 MAY 2012 - "Michael"

HEAVY:
Rest Day

INTENSITY:
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005. The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.


RESET:
10 KB Orbits, Right
10 KB Press, Right
10 KB Orbits, Left
10 KB Press, Left
Max Reps, Chin Up (biceps facing you)

Had a GREAT interview today with Rick Irving, the head coach out at the Military Affiliated CrossFit KAIA. For those of you who don't know, KAIA is for Kabul International Airport. We're rocking out some WODs from Afghanistan.

As you'll hear from Rick, he's very proud of his crew and is looking forward to leaving his legacy behind and watching it grow as he transitions back to the States.

Look for the interview in the next few days!

11 MAR 2012 - "Michael"

Internet was down out here in Afghanistan yesterday...posting this for continuity!

WORK:
EMOM for 10 Minutes
2 Overhead Squats*

*Start at lower, but substantial weight. Work up to body weight on the last set.

WOD:
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions (on the GHD!)
50 Sit-ups

POST:
2 Rounds of:
10 Sampson Stretch
10 Bend and Bounce
10 Clapping Push-Ups