http://www.mansfieldnewsjournal.com/article/20130528/SPORTS/305270014/CrossFitters-honor-fallen-hero-intense-holiday-workout

For the week of 5/27 Elements class will be on Tuesday and Thursday at 6:00PM and Saturday at 10:00am.  Email fit1crossfit@gmail.com if you would like to give CrossFit a try.  More info on the getting started page!

May 22nd 2013
Strength/Skill Power/squat Cleans 8×1

WOD: 5 rounds for time
10 Power Cleans 135/95
10 Bar facing burpees

WOD 2: 3 rounds for time all with 70/53 KB
10 American Swings
5 left arm/5 right arm
10 Alt arms
10 SDHP After 3rd round 25 TTB Cash-out

I think I counted 24 people in tonight’s class.

500 Meter Row for Time
Strength Suitcase Deadlifts for Max
HERO WOD: COE 10 rounds for time
10 Thrusters 75/55
10 Ring Pushups

* 20 Minute time cap

WOD 2: 3 Rounds for Time
15 DB Split Jerks
5 Reps Left Arm
5 Reps Right Arm
5 Reps Both Arms
15 CTB Pullups

Skill: Box Jump for Height

WOD: Fran
21-15-9
95/65 Thrusters and Pullups

WOD 2: Elizabeth
21-15-9
Power Cleans 135/95 Ring Dips

Strength Heavy Thrusters 5×3

5 Rounds for time:
10 OHS 95/65
20kbs 53/35
400M Run

LINDA AKA 3 BARS OF DEATH

WOD: 20 Minutes
Odd Minutes run 100M with a 20/14 Med ball
10 Pullups
Event Minutes run 100m with a 20/14 med ball
10 TTB

Strength: Heavy Thruster 5×3

WOD: 10 rounds for time
3 squat cleans 115/75
10 HRP
3 Power Snatches 115/75
When you finish the 10 rounds 20 burpee buyout

Skill: Back Squat.  The goal is to go up in weight every set.  20 Min Time Cap
2-4-6-8-10-8-6-4-2

WOD: Wall Ball 20/14 Push Press 55/75 top of every minute you do 4 burpees
10-9-8-7-6-5-4-3-2-1
you do 10 wall ball and 10 push press, 9 wall ball and the cycle continues until you finish at 1. and you have to do 4 burpees every minute