What's Going On?

May 1, 2013

Warm Up:
Group Warm Up

Skill/Strength:
5x3 Weighted Pull Ups (should be heavier load than last week)
*Modify with Pull up modification skills if you aren't there yet

WOD:

**HERO WOD**
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

"DT"
Five rounds for time of:

April 30, 2013

Warmup:
5 Min Jump Rope
3 Rds Group Burgener

Strength:
15 Min to find 1 RM Snatch

WOD:
3 Rds of
20 Double Unders
10 Burpee Box Jumps 24/20"
5 Snatch @ 70% 1 RM

Cool Down:
3 sets of 3 Turkish get ups (each arm)

April 29, 2013

Warmup:
4 rds
10 Jumping Good Mornings
10 Jumping Squats
:30 sec Squat Stretch
Then:
Banded Hip Mob

Strength:
1-1-1-1-1-1-1
Back Squat
*Establish 1 RM

WOD:
20 min AMRAP of:
Rope Climbs
Push Ups
200m Runs
* Partition as You Please and Count Total of Each

Cooldown:
Roll Out Upper Back

April 26, 2013

Warmup:
3 rds 
5 T2B
10 Front Squats
15 Walking Lunges
:30 sec each arm banded front rack stretch

Strength/ Skill:
EMOM 7
2 Front Squats @ 70%

WOD:
80 Double Unders
20 Burpees
60 Double Unders
15 Burpees
40 Double Unders
10 Burpees
20 Double Unders
5 Burpees
*rest 2 minutes
ME KB swings @ 53/35#

Cool Down:
ME Grip Strength Test (sandbags)

April 25, 2013

Tomorrow CrossFit Pandemic will be honoring Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. 

This will be Pandemic's 2nd Hero WOD, where we are able to honor the life of a member of the armed forces who made the ultimate sacrifice. CrossFitter's all over the world have done this WOD in honor of Lt. McGreevy, and tomorrow is our turn. So tomorrow, give this WOD everything you've got in honor of Michael.

WOD: 
"Michael" 

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