Where: The Armory
When: 1130
What:

10 Sumo Deadlift High Pull@ 95lbs
10 Ring dips

Seven rounds for time.

Scale the sumos with weight, scale the ring dips by using bars, bands or boxes.

This one doesn't have a name, but it seems like it should. Suggestions in comments?

Fundamentals

Where: The Armory
When: 1130
What:

5 X 3 overhead squats



Overhead squatting safely:

http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv

The overhead squat:

http://media.crossfit.com/cf-video/Overhead_Squat.wmv

I was told there would be cake and pie.

JH2 is getting promoted to captain on Monday, and we're all invited! It'll be at 1430 at the Cryptologic Museum's "Magic Room." Post to the comments if you're coming so he knows how much non-Zone-friendly cake to get.

Get a Grip!

Where: The Armory
When: 1130
What: Brace yourselves...

21-15-9 for time

Holding a HEAVY dumbbell/kettlebell:

Run 100 m
Pull-ups (you may first lovingly set bell down)
Run 100m
Push-ups (with one hand on bell)
Run 100m
Knees to elbow (again, after setting bell down)
Run 100m
Swings

So the whole thing through, 21 reps, then again for 15 and finish with 9 reps. Of course the 21-15-9 does not refer to the runs!



SIDE NOTE:

Check out the main site, http://www.crossfit.com/. Go to the July 4th post. See the picture? The guy in the middle is Don Clarkson, a founding member of CF Fort Meade.

NICE SHOOTING DON!

Golf

Bear with me, it's Crossfit Golf.

Where: Outside the armory, on the grass.
When: 1130
What: AMHAP (As many holes as possible) in 20 minutes

We'll pair up for this one. The goal is to squat clean a Dynamax medicine ball, then throw it as far as possible at the top of the squat. Each pair will alternate, with the non-thrower sprinting to the ball after it lands. The sprinter then becomes the thrower; lather rinse repeat.

The goal is to get the med ball from one end of the grass to the other, where we will have a tire. That's the hole you're aiming for on the last throw.

I hope you're all sufficiently confused, because what I just typed is nowhere near as simple as what I'm thinking. Trust me, it makes sense.

We can go with up to 14 people on this at once (we have six medballs and one slam ball). I don't anticipate any more than that turning out, but if you have a dynamax and can bring it please do.

Kalsu

When: 1130
Where: The Armory
What: Kalsu

This one's a little tricky, but not much.

Every minute on the minute:

5 burpees
135/95 pound thrusters, max reps

Repeat until 100 thrusters are completed.


Kalsu is named after FOB Kalsu, located 20 miles south of Baghdad. FOB Kalsu was in turn named after Bob Kalsu, a Buffalo Bills player killed in action in Vietnam.

Because this is America, damnit.

I won't be able to open the armory on friday for a meet up, but I have another idea. As you know, Crossfit is an open source application that's all about the grass roots collaboration. I thought it would be fun to capture some of that so check this out:

Come up with your own WOD on Friday, perform it and then tweak it as needed. Once you're happy with it, post it to comments. We'll pick one and give it a shot in the near future.

I'm planning to have a WOD on Monday, check back on Sunday for more info...

Hope everyone has a great Fourth;

case