Overhead Squat

5-5-5-5-5 (E3M)

WOD

Row 1K

Post loads and time to comments.

Dead-Lift

5-5-5-5-5 (E3M)

WOD

50 Wall Balls 20/14

10 Clean and Jerks (135/95)

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Front Squat

5-5-5-5-5 (E3M)

WOD

5-4-3-2-1-1-2-3-4-5

Thruster 95/65

Burpee

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"Ego Vs. Integrity" from CrossFit Hollywood (CA)

Back Squat

5-5-5-5-5 (E3M)

WOD

AMRAP in 20 minutes

Lunge 45/35 Overhead 40'

15 Push Press 65/45

Lunge 45/35 Overhead 40'

15 Push-Up

"History of the CrossFit Games" - video [wmv] [mov] [HD mov]

Team WOD at 10am.

Keep eyes on the site just in case of cancellation.

Diane

21-15-9

Dead-Lifts 225/155

Handstand Push-ups  * Sub wall walks if no handstand push ups.

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AMRAP 20 Minutes

10 Box Jumps 24/20

10 Ring Rows

10 Ring Push-ups

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50 Box Jumps 24/20

40 Swings (24/16kg)

30 Burpees

20 Pull-ups

10 Dips

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Hotel information for Oakland County CrossFit Games the 29th of January.

Partner WOD

P1: Row 250

P2: Box Jump (Score)

P3: Push Press (Score) 65/45

AMRAP 12 Minutes.

Great read from Julie Foucher - Post thoughts to comments.

AMRAP in 20 Minutes

10 Thrusters 95/65

10 Pull-ups

10 AbMat Sit-Ups

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No 6:30pm Class. 5:30pm ONLY

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Enlarge image

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.