Schedule:

8am wod

9 am yoga

10 am fundamentals

"Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each hand
28 Strict Pull-ups
Run 800... Post Your Results

WoD: 4 rounds with 1 minute rest in between

3 minute AMRAP of

10 deadlifts 100/155

10 box jumps 24/20

Then 

100 Dbu for... Post Your Results

For time

100 burpees

Strength

3x25 GHDS & back extension

Hspu group

5x5 close grip bench press

Max effort hspu with 3 abmats (3... Post Your Results

WoD: 10-9-8-7-6-5-4-3-2-1

Deadlift 115/75

Hang clean 115/75

Shoulder to over head 115/75

Strength:

Set your new Deadlift 5RM

(add 10 lb to last time)

Hspu group

Death by dips

Bent hspu holds... Post Your Results

5 min AMRAP:

Complete 100 kb swings (1.5/1.0)

Then max rep pushups

Score is your pushups reps.

Rest 1 minute

Run 800 meters

Strength- back squat

20-15-10

@ 60-70-80% of... Post Your Results

WoD: Amrap 10 minutes

20 wallballs 20/14

10 hang cleans 115/75

Power clean

Find your 3 rep max of power clean

Then max reps at 90% of tht... Post Your Results

There will be only 1 class tomorrow at 8 am

we will run as many heats as needed to get everyone worked out

Yoga will bea t 10 AM

"The Chief"- http://www.youtube.com/watch?v=zQYytBQcOJo

3 minute AMRAP of:

3 power cleans at 135/95

9 pushups

6 squats

rest one minute AND complete 5 rounds.

score is total... Post Your Results

WoD:

400 meter run

9 thrusters  135/85

9  pullups

400 meter run

15 thrusters  95/65

15 pullups

400 meter run

21 thrusters 65/45

21... Post Your Results

CrossFit Harrisonburg will be hosting Memorial day Murph!

WHO CAN PARTICIPATE: Anyone. You don't have to be a Navy SEAL (it just helps...)  This WoD can be Scaled for ANYONE
WHAT IS MDM: A yearly Memorial Day Fundraiser based on a workout called "Murph" hosted at venues all over the country
WHEN: It is meant to be done on Memorial Day, however, can be done anytime the week before or after.
WHERE: Wherever... Post Your Results

WoD: 

3 rounds

12 ring dips

6 farmer carries (column to colum,down and back is 1) (2.0/1.5 each hand)

12 high pulls (2.0/1.5)

Strength: complete 40 squats

Novice use 50% of 1 rm

Intermidiate use 60%

Rx use 75%

Hspuprogram group:

OTMEM complete 1 negative hspu for 10 minutes

Then tabata diamond pushups 4... Post Your Results