20120201

Susy R. getting some Burpees!

Wednesday Skill/MWOD 

Power Cleans

For 10min, EMOTM - 2 Power Cleans @ 50% of your 1RM

MWOD 15-20 mins

Hip Flexibility 

OverHead Flexibility

          or

Check out the MobilityWOD site and find one!

See ya at 0545 and 1700

Post comments on progression

20120131

Push Press

5-5-5

Skill Work:

Rope Climb

If you cannot do rope climbs then work on any "pulling" such as doing pull-ups or ring rows.

We will meet up at 0545 and 1700.

Post progress to comments.

20120130

Meg meet Tire, Tire be nice!

BOX SQUATS

5 x 5 x 5

METCON

10 rounds

10 Wall Balls 20#/14#

10 Burpees

See Ya at 0545 and 1700

Post loads, time and comments!

20120129

La Hogue has Kangaroo Burgers

No need to take things into your own hands!

Rest Day 2 of 2

See ya on Monday

20120128

REST DAY

Enjoy the rest day!

Mobility and Flexibility

Check your Nutrition

Follow us on Twitter @crossfitmh and add us on Facebook!


An open gym times will be updated.

20120127

Army 1Lt  Joseph Theinert

A True Hero

This Friday WOD will be in honor of 1Lt Theinert

15 Min to MWOD on your own

then

Group Warm-Up

WOD - For Time

21 - 15 - 9 

Tire Flips

Handstand Push-Ups

Burpees

See ya at 0545 and 1700

Post time and comments.

1Lt Joseph Theinert - Article Here

Lt. Theinert was leading his platoon on a mission in Kandahar Province when they came under hostile fire and were forced toward an area mined with IEDs, according to his commanding officer. He disabled one IED and started to disarm a second one when the trigger mechanism sounded; however, he was able to warn the 20 men under his command to get back before the device exploded. Lt Theinert was the only soldier killed in the incident, and his final heroic and selfless act fulfilled the responsibility of an officer to keep his men safe and in the fight. 

20120126

The Always Cheerful Jenn! 

DEADLIFT

5x5x3x3x2x2

Skill Work

Strict Pull-Ups

See ya at 0545 and 1700

Post loads and comments about your strict pull up progression.

20120125

The Mary Scott!

Warm Up and then enjoy,

10,9,8,7,6,5,4,3,2,1  reps of 

           

Squat Cleans 135/95  

T2B

See you at 0545 and 1700

Post Times to comments

20120124

Shoulder Press

5x5x5

Skill
Sledgehammer!

Meet at 0545 and 1700

A few min late, more like 0555

20120123

Top of the Morning To You!

Welcome Back!

Back Squat - Find your 3RM

Followed by

4Rds of:

10 Bar Facing Burpees 

15 SDHP 75/55

30 Double Unders

See ya at 0545 and 1700

Post Comments and times

20120121

Guess  Who's Back!

REST DAY


Open Gym @ 1000 - 1130ish

Tony will be there to....
Make up a WOD, Mobility, or Skill Work

This will not be a normal scheduled Open Gym, so check the blog for updated times!

20120120

Just the Two of Us...We can make it if we try....You and I!

Friday Fun

Round 1 - 10 min AMRAP                    

25 Double Unders                      

25 Box Jumps 20"                      

Rest 2 Min

Round 2 - 8 min AMRAP

15 Jumping Lunges

15 Sit-ups

Rest 2 min

Round 3 - 6 min AMRAP

5 Wall Balls

5 Push-ups - Hands Up

Compliments of athleticsevolved.com  

Meet up at 0545 and 1700

Post total rounds to comments!

20120119

The Grumpadillo RETURNS!!!

Split Jerk:

3-3-2-2

Skill Work:

We will work on Wallclimbs for 15-20 min.

We will meet up at 0545 and 1700.

Post weight to comments.

20120118

Start with 15-20 min Muscle-up/ring dip skill work.

Then...

3 Rounds for Time:

Dead lift 12

Hang Power Clean 9

Push Jerk 6

Loading = 155lbs/100lbs

We will meet up at 0545 and 1700.

Post time to comments.