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Buy In: 100m high knees / 1 min max leg lifts

WOD:

20min AMRAP:

Run 100 meters
50 Push-ups
Run 100 meters
50 Pullups
Run 100 meters 
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions / supermans

Cash Out: 100m bear crawl (3min cutoff)

Post rounds/announcements to comments.

The 2012 Paleo Challenge is coming soon! Click pic for more details.

21-15-9

Buy In:

Tabata Bench Dips (bonus hold on break)

WOD:

7min AMRAP:

21-15-9:
Dive bomber pushups
V-situps
Tuck Jumps
Jumping Jacks 

7min AMRAP:

21-15-9:
Burpees
KTE-Situps
Squat jumps
Side planks

7min AMRAP:

21-15-9:
Pushups
Star Jumps
Leg lifts
Sprawls

Cash Out:
Run 400m, AMRAP: lateral jumps until last person does 20.

Post results and announcements to comments. 

Click to RSVP - CrossFit for Hope will be taking the place of our Fight Gone Bad fundraiser this year.

In Memory of...

**All classes cancelled in observance of Memorial day. See comments for a group of members meeting up to workout together at Piedmont Park. **

Fitness Battalion would like to say thanks to all those serving our country and all those who have fallen protecting us. We are proud to be a part of such a community dedicated to honoring our military and cannot express our full gratitude to all those serving in the US armed forces.

Courtesy of Diablo CrossFit

Bootcamp Murph Team Edition

** ALL CLASSES ARE CANCELED THIS MONDAY IN OBSERVANCE OF MEMORIAL DAY! **

Buy In:
Tabata situps - with v-hold during break.

WOD:

Team Murph:

Teams of 2 must complete:

Run 2 miles (8 x 400m)
100 Pullups
200 Pushups
300 Squats

Here's the catch: 1 member must be running while the other is working. Max 400m run each time, other exercises can be broken up however. Once runs are done, both members can work together.

20min cutoff. 10 burpees, 50 jumping jacks AMRAP if you finish before time.

Cash Out:
Tabata scissor kicks with leg lift hold on break.

Results below. Post results and announcements to comments! 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Full Body Friday

**REMINDER: ALL CLASSES ON MONDAY ARE CANCELLED IN OBSERVANCE OF MEMORIAL DAY. COME BY ON SATURDAY WITH A FRIEND AND GET YOUR WORKOUT IN BEFORE YOU BBQ THIS WEEKEND!! **

Buy In:
Run to rails

WOD:

10min AMRAP:
400m run
21 rail pullups
15 v-situps
9 burpees

At 5, 10 min: 1min max ground thrusts

10min AMRAP:
2 hatemakers
25 leg lifts
100m shuttle squat shuffle.

Cash out: 
2 min max dive-bomber pushups

Post results and announcements to comments.

Paleo Challenge 2012 details coming next week!!!!

1/2 Mile at a Time

Buy In:

30 sec high knees / 30 sec butt kicks / 30 sec palm kicks / 30 sec frog jumps

WOD:

3 rounds of

5min time limit per round:
Sprint 800m or 1 Active oval loop 
AMRAP til 5 min is up:
10 burpees
10 v-situps
10 leg lifts
10 lunge switches

after 5min, rest 2min, then repeat for total 3 rounds.

Cash out:
Top to top Tabata ground thrusts

Post results to comments. Announcements in comments.

Chastainers & Piedmonsters - keep up the great work