Complete the following:
Practice/Warmup
Warmup by practicing the following two lifts:
Push Jerk
Power Clean

Workout
Power Clean 3-3-3-3-3
Push Jerk 3-3-3-3-3

Try to use today’s WOD to better your form, so come Friday your time will be below 2 min.

Rest Day/Make-up Day/Skill Development

For time:
Row 500 meters
3 Rounds of:
10 Squat cleans, 135lb(85#)
10 Ring Dips
Row 500 meters

Complete the following:
Deadlift 5-5-3-3-1-1
Then…
For time:
50 Burpee pull-ups

 BUCK FURPEES!

“Michael”
Three rounds for a time of:
800 Meter Run
50 Back Extensions
50 Sit-ups

DanS’s first muscle-up(above).  Like many first muscle-ups, no one really knows how they got to the top. There a lot of times replaced on the board today.  There were some great PR’s.  Compare to 5/1/09.

“Fran”
21-15-9
95lb Thrusters
Pull-ups

Complete the following:
Push Press 3-3-3
Then…
For time:
Row 1000meters
Run 800meters
Row 1000meters
Run 800metes

Complete the following:
Final WOD at the Northeast Qualifiers
10-9-8-7-6-5-4-3-2-1
155lb(105lb) Power Clean
Pull-ups
1.5(1) Pood Kettlebell Swings

 Tim and I went to the CrossFit Nutrition Certification today at CrossFit Boston.  We have lots of new info on nutrition.  Remember nutrition is the foundation of any fitness program.  If you really want to fast track your results, then proper nutrition is where you need to start.  If you are interested in nutrition ask me or Tim about it, or you can visit www.robbwolf.com for loads of info.

Rest Day/Make-up Day/Skill Development

“Annie”
For time:
50-40-30-20-10
Double Unders
Abmat Sit-ups

Everyone did a great job with “Lynne” today, we had some really high scores.  Deanne and Steph congratulations on yet another workout with unassisted pullups.  You guys are kicking ass with those pullups.  For those of you thinking you will never get off the bands, it is possible.  You just have to keep at it hard.

“Lynne”
Five rounds of:
Bench Press body weight, max reps
Pull-ups, max reps

There will a one minute time limit on the rest period between exercises and a three minute time limit on the rest period between rounds.  All members who compete you must weigh in shoeless prior to begining the workout.  Your weight will be rounded down (ex. 180lb to 184lb=180lbs, 185lbs to 189lbs=185lbs).  The top five high scores for male and female will be placed on the board.  For any member not competing today, the WOD is still “Lynne”. Good Luck!

***Lynne Contest Tomorrow***
Warmup
 As needed

Workout
For Time:
Run 5K

Practice
One or more of the following lifts:
Squat Clean
Power Clean
Overhead Squat
Push Jerk
Power Snatch

CrossFit CenterMass wants to congratulate Luis Felix (above), of Team Rockstar, and all the other fighters that competed at Wartown Beatdown II at the Palladium on June 5th.  We also want to thank all our members that came out and supported the event.

“Fight Gone Bad”
Three rounds of:
Wall Ball, 20lb Ball (Reps)
Sumo-Deadlift High Pull, 75lbs (Reps)
Box Jump, 20″Box (Reps)
Push Press, 75lbs (Reps)
Calorie Row (Calories)

In this workout you move from each of the five stations after a minute.  The clock does not stop or reset between exercises.  This is a five minute round which a one minute break is allowed before repeating.  On the call of “rotate”, the athletes must move to the next station immediately for the best score.  One point is given for each rep, except for the row where one point is given for each calorie.

Complete the following:
Back Squat 5-5-5-5-5
Then…
21-15-9
Calorie Row
1.5 Pood Kettlebell Swings
Pull-ups

Warmup and Practice as you see fit today.

Warmup
3 Rounds of:
15 Burpees
Samson Stretch

Workout
3 Rounds for time of:
Deadlift 275lb(185lb), 10reps
50 Double Unders

Practice
10 Overhead squats, 45lb

Above is McD and Jeanne on the left in black shirts.  You guys did a hell of a job at CrossFit and we were honored to have you as members.  Good Luck to both you and keep in touch.