http://bravocrossfit.com Forging Elite Fitness Thu, 29 Jul 2010 04:23:00 +0000 http://backend.userland.com/rss092 en Thursday "Roy" Five rounds for time of: 15 Deadlifts, 225lbs 20 Box jumps, 24" 25 Pull-ups -Marine Corps Sgt. Michael C. Roy, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia. http://bravocrossfit.com/2010/07/for-roy/ Tuesday Shoulder Press 5, 5, 5, 5, 5 reps http://bravocrossfit.com/2010/07/strength-2/ Saturday [caption id="attachment_1329" align="alignnone" width="491" caption="Nick's 185lb Overhead Squat."][/caption] Eight rounds for time of: 8 Box jump Burpee Pull-ups 8 Squat Clean & Jerks 8 Parallette Shoot Thru http://bravocrossfit.com/2010/07/8x8/ Thursday AMRAP in seven minutes of: 7 Deadlifts, @ 75% of 1RM 20 meter Sprint 14 Pistols 21 Double-unders 20 meter Sprint *At the 2010 CrossFit Games, Austin Malleolo did 5 rounds + 1 Double-under (315lb deadlift) http://bravocrossfit.com/2010/07/can-you-measure-up/ Tuesday [caption id="" align="alignnone" width="518" caption="2010 CrossFit Games Winners"][/caption] 21, 18, 15, 12, 9, 6, 3 reps for time of: Kettlebell Swings, 53/35 Sit-ups Wallball, 20/14 http://bravocrossfit.com/2010/07/triplet/ Saturday For Time: 400m Run 10 OHS 15 Cleans 20 Pull-ups 25 Walking Lunges, 45/25 plate 30 Push-ups 35 K2E 40 Box jumps 45 Sit-ups 50 Air squats 400m Run http://bravocrossfit.com/2010/07/chipper/ Thursday Weighted Pull-up, 3, 3, 3, 3, 3 reps "JT" 21, 15, 9 reps of: HSPU Ring Dips Push-ups http://bravocrossfit.com/2010/07/1297/ Monday & Tuesday That's right!...now we'll be having an 8pm class on Mondays. Come and join us! Deadlift 5x3 Four rounds of: 400m Run 10 Front Squats, 75-135lbs http://bravocrossfit.com/2010/07/one-more-night-of-fun/ Sunday Five rounds of: Rope Climb, 2 ascents 115lb Clean & Jerk, 10 reps Burpees, 5 reps http://bravocrossfit.com/2010/07/open-gym-4/ Saturday Class Update: We'll be adding an 8pm class on Mondays beginning July 12! AMRAP in 20 minutes of: 10 OHS 20 Push-ups 10 Cleans 20 Sit-ups http://bravocrossfit.com/2010/07/1285/