warm-up:dynamic/ 3 rounds of: shoulder triplet-sampson stretch-

10 sit-ups-10 supermans-

10 squats-10 push-ups-5 pull-ups-20 lumping jacks

WOD: Bell’s Hells

50 KB swings—–100 jumprope

40 KB swings—–125 jumprope

30 KB swings—–150 jumprope

20 KB swings—–175 jumprope

10 KB swings—–200 jumprope

6am

Annie          15:24(26.5lbs)

8am

Andrew        11:30(44lbs)

John             warm-up + row

Fabio           warm-up + row

5pm

Clarke          13:22(35lbs)

Brian J.         14:38(44lbs)

Jen               19:15(26.5lbs)

Aaron           12:32(26.5lbs)

Sean P.         18:22(35lbs)

Dave             21:57(26.5lbs)

Joan             14:46(20lbs)

6pm

Caitlin          14:28(35lbs)

Nikki            warm-up + jumprope

Paul              2nd class warm-up + skill work + scaled WOD

warm-up: dynamic/ 3 rounds of: shoulder triplet-sampson stretch-5 turkish get-ups (pvc)-10 sit-ups-

10 supermans-10 walking lunges-10push-ups-10 mountain climbers

Skill Work: Push Press

WOD 5 rounds for time & glory of:

20 push press

30  Ninja  jumping jacks

6am

Annie         8:46(25lbs)

Mindy        6:34(25lbs)

8am

Andrew      7:37(65lbs)

Brian N.      Warm-up

Fabio          Warm-up & Row

5pm

Duffy         7:52(65lbs)

Ted           8:07(40lbs)

Jen            7:44(25lbs)

Jess          5:45(25lbs)

6pm

Clarke       7:15(40lbs)

Joan          7:24(25lbs)

Caitlin       4:30(25lbs)

Georgie     5:43(25lbs)

Nikki         11:38(25lbs)

Paul           1st class warm-up + scaled WOD

“People sleep peaceably in their beds at night

only because rough men stand ready to do violence on their behalf.”

George Orwell

On Tuesday November 11, 2008 members of CrossFit Central CT military and civilian gathered

to perform as many as five

Hero Workouts from www.crossfit.com

To Humbly

Honor All Who Have Served

Michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY,

who was killed in Afghanistan June 28 2005.

3 rounds for time

• Run 800 meters
• 50 Back Extensions
• 50 Sit-ups

Eric            17:03

John           16:42

Brian          19:16