CrossFit South City

6-9-09

warm-up 1 mile run

"Angie"

100 pull-ups

100 push-ups

100 sit-ups

100 squats

This workout today really showed how CrossFit can be scaled for anyone. I had six people in this class and not everyone could do pull-ups, so I had Vicki and Stacy doing ring rows, Jackie and Susan were doing jumping pull-ups, Panga was doing assisted pull-ups and Neil did his kipping pull-ups!

6-4-09

 WOD

1 mile run

10 hang-cleans -65/75-95/105

10 man-makers db15/25

10 kettle swings

10 sit-ups

10 squats

5 rounds of the cf exercises

Finish with a 1 mile run

This is after their workout! Believe me during this WOD today they weren't smiling at me. I'm so proud of this crew of South City CrossFiters, they work very hard week after week and always come back for more.

6-2-09

Warm-up

1 mile run

WOD

5 Rounds for time

15 Deadlifts 75/95/135

10 Burpees

Skill Work-Handstand Push-ups

6-1-09

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted 18 August 2005

1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

One Saturday June 27th CrossFit South City and CrossFit Kirkwood will be holding the "Lt.Murphy WOD. The sign up is a $10 dollar donation. All proceeds will go to Running the Keys SOWF Fundraiser. This organization provides scholarships, grants, and counseling to children of those killed in war and also provides financial assistance to family members of those wounded so that they can travel overseas to be with their loved one. This is completely voluntary and will go to a very good cause. Times right now are 9:30am-11am-and 1pm. You can call to set up your time or you can sign up at the front desk.

 Check out www.firstgiving.com/key100