BACK ORDERED TSHIRTS

I FINALLY have word about the backordered t-shirts. They are shipping to my house today, and I will hopefully have them by Friday. If you were one of the ones that had missing shirts, come see me Friday, or Monday (I have a list) and pick up the rest of your orders.

Tuesday's Tears

Here is today's workout brought to you by me. Have fun, lift hard, and make em count.....

Warm up:

4 sets of ten for the following:

10 pullups
10 GHD situps
10 air squats

Workout:

3-3-3-3-3-3-3 Clean and Jerk (Power Cleans) (You can split jerk, or standard jerk)

Post loads to comments. Last set of three should be in the neighborhood of 85% of your 1 rm.

Mini-WOD

Three rounds for time of the following:

10 95# Overhead Squat
10 Manmakers (burpee pullup to a knees to elbows)
10 box jumps (tallest box you can manage)

Post times to comments.

Monday Mayhem

Here is todays workout brought to you by www.crossfit.com Hit it up, and post your results to comments, as always.

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

This one should be a goody. Get it done!!!! You lazy cats...

Time for LINDA......

....But not today. Not after the last two days. We will get to Linda next week. Possibly Monday. So, still keep it on the radar, but not for today. Today, hit up one of these WODs from www.crossfit.com Enjoy.

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments. Get some good rest this weekend, and we will be hitting it up hard and heavy again starting Monday. If you are doing the burpee challenge, dont forget your burpees. If you forget em this weekend, you will have to do 75 on Monday to get bought back in.

Sore....Who's sore....I'm not sore.....

Here is today's WOD brought to you by http://www.crossfit.com/ Time to do a little ying for Mr. Joshua's yang from yesterday (GHD's) Hit this one up and post times to comments as always.

Seven rounds for time of:

75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

Shoulder press is done with NO recruitment of the hips. A standing military press is the call for the day. No momemtum, just shoulders. Knock it out, and put your time up. You guys HAVE BEEN SLACKING lately..... Get it done.

Time to bang it out again....

This was Friday's workout from http://www.crossfit.com/ Read about Josh, then hit it up. Post times to comments.

"Mr. Joshua"

Five rounds for time of:

Run 400 meters

30 Glute-ham sit-ups

250 pound Deadlift, 15 reps

Post time to comments.

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Run this one with a warrior spirit in his honor. Try not to scale. Screw your time. Just get this one done for Josh, and guys like him that know what sacrifice truly is.

Run away....

Run a 5k. Post times to comments. Nothing hot and heavy today. You guys will need a good rest period for what I have planned for next week starting Wed. Take these few days for Columbus day to get your body right, and get ready for the pain that will be next weeks 3 day cycle. Dont forget about the burpees over the 96, or you will have 95 of them to do to buy back in if you forget to do them.