3 rft

50 dubs
40 toes to bar
30 wall ball
20 pull ups
10 HSPU

Memorial Day “Murph”

run 1 mile
100 pull ups
200 push ups
300 squats
run 1 mile

partition reps however you like, wear a 20# vest

Aaron and Cherokee Nichols of CrossFit Hardnox speak to EOB about Murph

Lt Michael Murphy, the hero

In 20 min work up to 60% back squat, perform 20 reps at 60%

then:

AMRAP in 15 min

10 iron mikes
15 push ups
20 push press (45/65)

Glenn Pendlay is Pissed pt 1, pt 2

for time:

Row 500m
then
3x
9 toes to bar
12 wall ball
15 pull ups
then
row 1000m

CJ Gardnier post row. CJ is down 9 lbs on the Paleo challenge in week 2.

Crossfit Video- Meatza with Nick Massie
Epic meal time the paleo version, less obnoxious and no bacon flip sadly.

WOD

12 min clean high pulls

then

3 rnds

:90 max reps power clean (95/135)
:90 rest
:90 max burpees
:90 rest

score is total reps

Summer Crush Games August 18-19, Miami
Male/ female individual, scaled, and same sex teams of 3! Who wants in?

Rhabdo. What is it? What to watch out for and best prevention. Eat well, drink well, sleep well. Know when you’re overtraining avoid alcohol.

15 min Split snatch work (75-85%)

then:

4 rft
100m sprint

10 KB snatch per arm (35/55)

Killing the fat man episode 9 WOW!

Crisa Laurette coaching the EOB Kids. Kids ages 6-16 Tuesday and Thursday evenings 5pm. Bring the kiddos by for fun fitness!

3 rnds

100m sprint
10 deadlifts (135/185)
20 KB swings
30 squats

rest 3 mins in between rounds

Paleo Pizza Recipe

The challenge begins! 30 days of super clean eating!

WOD:

Challenge Baselines

30 mins to find 1 rm back squat

then 1K row for time

Paleo Resources for the challenge
In order to be eligible for the prizes you must attend the kick off meeting Wednesday May 9 @ 7 pm

Paleo Food List 

WOD:

3 rft

50 vertical KB swings (55/35)
30 toes to bar
15 perfect push ups

Jen’s Gone Paleo- MKs favorite paleo site

caption?

20 min Heavy Thruster work, find 1 rm

“Fran”

21-15-9
thruster (95/65)
pull up