Memorial Day, which falls on the last Monday of May, commemorates the men and women who died while serving in the American military. Originally known as Decoration Day, it originated in the years following the Civil War and became an official federal holiday in 1971.

I had many different workouts in mind for today but when I viewed CrossFit’s main web page, I decided this one was ample challenge and we would all enjoy a difficult workout prior to sitting by pools and having cookouts!  Work hard and no complaining… this is Memorial Day!

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps (95 pound for women)
7 Knees to elbows
245 pound Deadlift, 7 reps (175 pound for women)
7 Burpees
7 Kettlebell swings, 2 pood (70#/53#)
7 Pull-ups

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37.

Enlarge image

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Quinn  Rx’d 5 1/3 round 60:00 DNF
Kayla                                      41:45
Mary  80/155/45              44:14
Omar                                       DNF
Blythe                                     55:22
Sean 95/95/53                  39:51
Melissa 48/130/35 pushups  47:55
Fran 85 Rx’d                         46:47
Juli     85 Rx’d                       42:35
Alyssa                                      43:40
Cole Rx’d             5 1/3 round   59:30 DNF
Paul  3 Rounds                     29:30
Jull  3 Rounds                       32:00
Lisa                                            42:15
Susie                                         44:25
Spencer
Dan

Monday is Memorial Day – Join us for 1 WOD at 10:30 am all are welcome!!!

GYM hours are 7am to 4pm on Monday
For those of you who have been practicing the “butterfly” pull-up, opposed to the “kipping”, here’s a great instructional video!

“In weight lifting, I don’t think sudden, uncontrolled urination should automatically disqualify you.”

Short funny quotes by, Jack Handey.

WOD

3 ROUNDS
200 M Run
10 Shoulder Press (65/45)
200 M Run
20 Box Jumps (24/20)
200 M Run
10 Push-up
200 M Run
20 Sit-ups

Maria / Erin  30:25
Chris / Susie  36:46
Sean / Cole  28:36  (Pukie for Cole – good job!)
Lisa / Quinn  30:30

WOD

7 Rounds
10 Med Ball Cleans
10 Burpees

Richard 20#             15:46
Spencer  20#              6:53
Toph  16#                   12:28
Nancy 14#                 11:02
Blythe  12#                16:54
Ellen 10#                    14:15
Kerry  15#                 14:30
Chelea  14#                10:52
Ashlee 45# pp          16:08
Susie 15#                    17:05
Maria  12#                 12:40
Shannon  16#            7:09
Erin    14#                   9:50
Val “Badger” Rx’d     65:43

In honor of our own fighter, Trevor. He stuck it out when some would have quit.  Good to hear you are doing better my friend.  We are all looking forward to seeing you when the time is right for your return. Cheers to Trevor with a workout suited just for him!

Check out this AFFILATE CUP video from the 2010 Regionals. CFCR is in it!!

http://library.crossfit.com/free/video/Games2010_NorthCentralRegional_ACup.wmv

WOD

“Badger”

3 Rounds
30 Squat Clean 95/65#
30 Pullups
800m Run

Jenny Rx 1/2                 32:31
Lori Rx                             DNF
Richard Rx                     43:20
Ellen  1/2  28#              24:59
Melissa G. 1/2 48#      23:00
Maria  1/2  40#            23:30
Ashlee  1/2  Rx’d         26:55
Susie  Rx’d BA               65:49
Toph  Rx’d                      44:32
Blythe 1/2 Rx’d           30:14
Spencer Rx’d                29:13
Fran (alt wod)              13:30
Pat Rx’d                          54:20
Erin Rx’d                        53:15
Chris  Rx’d                    36:49
Yvette 1/2  40#         22:00
Chelsea 50#                49:00
Mary Rx’d 1 full/2-half rounds  29:57
Cal alt wod                  22:47
Denise alt wod           24:23
McKenna alt wod      19:03
Amanda alt wod       18:47

Instruction does much, but encouragement does everything.

-Johann von Goethe

WOD

30 Med Ball Cleans
THEN
5-5-3-3-1-1-1
Clean & Jerk
THEN
21-15-9
Toes to Bar
Situps

Jenny  90#
Stevie Ray  185#
Quinn  205#
Juli  130#
Sean  155#
Ellen  40#
Ashlee  98#
Fran  135#
Melissa G.  83#
Marcie  100#
Brandy  110#
Nancy  93#
Melissa W.  45#
Spencer “Jackie” Rx’d 6:26 
Christy 100#
Isabella 85#
Yvette 85#
Cassie 95#
Erin 95#
Barry 185#
Chris185#
Val 95#
Chelsea 75#