Friday, May 29th

Single Modality ~ W


"Grace"


30 CNJ for time

Thursday, May 28th

Triple Modality ~ WMG


For time:

50 Jumping Squats [33/45]
Run 400-M
50 KTE
50 KBS [16/24]
50 Walking Lunges
Row 500-M

Wednesday, May 27th

Dual Modality ~ MG

AMRAP 20 Min.
"By Five's"
Run 200-M
Burpees
Pull-Ups
*Start with 5 Burpees and 5 Pull-Ups on round 1 and increase reps by 5 on each round. Example: Rd 1 = 5, Rd 2 = 10, Rd 3 = 15, Rd 4 = 20, etc.

Rx'd:
John L. 5rds + 10 Burps
Hip Kitty 5rds + 5 Burps
Paul 5rds + 1 Burp
JP 4rds + 8 P/U
Stuntman Mike 4rds + 16 Burps
Mindy 4rds + 10 Burps
Big Rob 4rds
T.O.Y. 4rds
Tyler 3rds + 16 P/U
Scaled:
Leah 5rds + 22 Burps
Detail 4rds + 11 P/U
Pink 4rds + 19 Burps
Diane 4rds + 10 Burps
Loree 4rds + 6 Burps
Neena 4rds + 6 Burps
OCDEE 4rds
Slacker 4rds
Mariel 4rds
Jenn 3rds + 16 P/U
Baconater 3rds + 10 P/U
*Savage (sub step up) 5rds + Run
*Linda (sub box jump) 4rds + 10 Jumps
*Adrian - Row/Thruster @ 33lbs - 3365M

Tuesday, May 26th

Single Modality ~ W

HEAVY Deadlifts
1-1-1-1-1-1
*Warm up then use 90-95% of your 1-RM "across the board"
Refer to Monday, April 6th: http://crossfitfortmyerswod.blogspot.com/2009/04/monday-april-6th.html

HERO Friday, May 22

"Murph"

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For time:
Run 1-Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1-Mile
(partition reps as needed)