WOD @Crossfit Awaken

5-10-15-20-25 Of:
Double Unders
In And Outs
5:05

Grace @85lbs
4:44

WOD @Crossfit La Verne
Coached By Kyle Ferrari, Former Marine & Alhambra Cop!

Back Squats 3-3-3-3-3 @115,135,155,155,155lbs

30 Muscle Ups For Time
12:02 PR

30 Man Makers @25lbs Dumbbells 11:47

Strict Pull Ups 5 x Max Reps 10,10,8,8,7

100 Medicine Ball Push Ups 5:51

For Time of:
100 KB Swings @45lbs
11:22

2K Row:
8:51

300 Squats for time:

13:13

WOD @Crossfit Flagstaff coached by former Games Competitor Lisa Ray

Hero WOD “Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions *Scales to 30 Reps*
50 Sit-ups

22:22

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be

Last 10 days, 12 WODS, 11 Different Boxes LOL.

July 4th Hero WOD @Crossfit Bako

“Daniel”
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006

50 Pull-ups
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
50 Pull-ups

27 Minutes

WOD @Crossfit San Francisco

Coached By Legend KStar

Find 1RM Power Clean

30 Power Cleans @105lbs

5:31

6AM WOD @ Crossfit South San Francisco

20 Rep Back Squat @115Lbs

30 Sit Ups
20 Push Ups
12 Pull Ups
28 Sit Ups
18 Push Ups
10 Pull Ups
26 Sit Ups
16 Push Ups
8 Pull Ups
24 Sit Ups
14 Push Ups
6 Pull Ups
22 Sit Ups
12 Push Ups
4 Pull Ups
20 Sit Ups
10 Push Ups
2 Pull Ups

11:20

6PM WOD @Crossfit Excite

2 Rounds Of:
1min Squats @45KG
1min Plank
1min Pull Ups
1min Rest
1min Jumping Lunges
1min Hollow Hold
1min KB Swings @35lbs
1min Rest