Wednesday-6/19/2013
Main – CrossFit
Squat Clean
Metcon (Time)
Teams of 3
200 Double Unders (400 Singles)
150 Elevated Sit-ups
100 Pull-Ups
50 Squat Cleans(135/95)
25 Front Rack Lunges(135/95)
ROW FOR BOSTON
When: Sunday, July 30th 
Time: 9am-12pm
Where: Reebok CrossFit 5th Ave
Cost: $25/person or $200/team of 8
Not interested in rowing, but still want to support Boston’s Children’s Hospital? You can donate here:
ROW STRONG
What: Rowathon FUNdraiser to benefit Boston Children’s Hospital. Crossfitters from around the New York region will pull together to ‘Row Strong for Boston’ because we want to help the children who suffered in the Boston marathon tragedy to have the best care possible. All proceeds from the Rowathon go to the hospitals Emergency and Trauma fund.
Power Up
Main – CrossFit
Push-Up (Tabata)
Metcon (Time)
2RFT
18 power snatch (95/65)
18 TTB
400 m run
Grace vs the Clock
Main – CrossFit
Warm-up (No Measure)
5min Double Under practice
Back Squat (10min EMOM)
Metcon (Time)
30 clean and jerks (135/95)
** every minute 3 burpees
Saturday-6/15/2013
Main – CrossFit
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
