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5 rounds:

Bodyweight Bench press max reps
Pull-ups max reps

Rest as needed

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<- Our evening OnRamp class gets their row (and burpees) on.

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"Don't mistake my kindness for weakness. I am kind to everyone, but when someone is unkind to me, weak is not what you are going to remember about me." - Al Capone

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Weight Training for All Athletes

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10 rounds:

7 slamballs (40#/30#)
5 Toes-to-bar

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<- Mac A., post WOD - I think this was after the "Filthy Fifty."

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"How about we rock down to Walgreens and grab a Walkstar?" - My girlfriend, one evening. Apparently she needed one.

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Is the Juice Worth the Squeeze: How to Get More From Your Workouts With Less

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EMOTM for 10 rounds:

Illinois Drill
3 power cleans (135#/95#)

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<- Look who finally got his trainer bio done! Trainer Alex L.!

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"Don't bunt. Aim out of the ball park. Aim for the company of immortals." - David Ogilvy

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Soy Lecithin: The Slugde In Your Chocolate

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5 rounds:

50-40-30-20-10 reps air squats

Follow each set with max reps bench press (135#/95#)

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<- T. Ryan A., hanging L-hold.

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"To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment." - Ralph Waldo Emerson

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Your Fat Has a Brain, Seriously. And It's Trying To Kill You

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10K Row or run for time

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<- Happy belated birthday to our striking coach, Razak A.

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"Celebrate what you accomplish, but raise the bar each time you succeed." - Mia Hamm

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America: A Big, Fat, Stupid Nation

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10-9-8-7-6-5-4-3-2-1 reps for time:

Shoulders to overhead (135#/95#)
Pull-ups

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<- This picture might be a little hard to follow. That's because it's a conglomeration of a couple of pics from the classes throughout the day. It's SUPPOSED to give people an idea of what the Donkey Kong WOD from last week looks like.

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"To argue with a person who has renounced the use of reason is like administering medicine to the dead." - Thomas Paine

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AC Discusses the Bench

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150 wall-balls (20#/15#, 10') for time

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<- Congratulations to Courtney H. on her first unassisted pull-ups! 

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"Be careful how you are talking to yourself because you are listening." - Lisa M. Hayes

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Eating to Recover: How and What to Eat Post Workout

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20 minute AMRAP:

6 deadlifts (225#/155#)
7 burpee-pull-ups
10 American swings (70#/55#)
200 meter run

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<- Anne, Max and Jesse out for a little warm-up run, with medballs. Anne said it gives a small feeling of what if feels like to be pregnant.

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''Everyday you agree NOT expected to be the best. You ARE expected to give your best.'' - Ryan Moody

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10 Lessons from Westside Barbell

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7 rounds:

5 reps bench press @80% of 5RM
Banded sprints 2x30'

Rest as needed between rounds

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<- Amber O. PRs her dealift. Again!

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"Homicide is 0.8% of deaths. Diet-related disease is over 60%, But no one fucking talks about it." - Jamie Oliver

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Tip 602: How To Include Coffee In Your Diet When You Are Trying To Get Lean

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Set A:
Wall-balls (20#/15#, 10')
Pull-ups

Set B:
Burpees
Russian Swings (55#/35#)

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<- CrossFit Milwaukee welcomes new member Dan M. 

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"You gotta be willing to crash and burn." - Steve Jobs

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New dress code for the gym. Because it's good for you....:-)

Nudity Provides Health Benefits for Your Body and Brain

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For time:

Row 700 meters
20 deadlifts (135#/95#)
Row 700 meters
15 hang power cleans (135#/95#)
Row 700 meters
9 shoulders to overhead (135#/95#)

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<- Jessica T. gets some press coverage for her Green Bay Chill gig. She plays her first game on Saturday! Oh, and it was her birthday last week (doh!) Here's the  Fox News interview clip

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"The myth that woman shouldn't lift heavy is only perpetuated by women who fear work and men who fear women." - source unknown

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Thanks, Ryan A. (not me, the other Ryan)

“The Tao of Weightlifting” by Diane Fu

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7 rounds for time:

150 meter run
5 L-hold pull-ups
5 pistols/leg

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<- CrossFit Milwaukee welcomes new member Paul C.

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"Instead of wondering when your next vacation is, maybe you should set up a life you don't need to escape from." - Seth Godin

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Thanks to new member Dahlia K. for making me aware of this. It's kind of like a CSA, but better.... 

Brewer's Organics

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21-15-9 reps of 

Burpees
American swings (55#/35#)
Box jumps 20”

After each set of the first two exercises run up two flights of stairs. After the box jumps run down to your start position.

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<- CrossFit Milwuakee welcomes back Kayla C.

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“You'll seldom experience regret for anything that you've done. It is what you haven't done that will torment you. The message, therefore, is clear. Do it! Develop an appreciation for the present moment. Seize every second of your life and savor it. Value your present moments. Using them up in any self-defeating ways means you've lost them forever.” - Wayne Dyer

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Science Says You Should Ditch the Unstable Surface Training

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5 rounds:

1 minute max calorie row
1 minute max reps bench press @ bodyweight

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<- CrossFit Milwaukee welcomes new member Lee D. 

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''I don't like speaking badly of people. I have grown up thinking and being told that if you cannot say anything nice about someone, you should not say anything at all. But I must break that rule in this case because I hate Hulk Hogan very much. He is a big ugly von and I want to squash his face.'' Andre the Giant

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Stop Doing Corrective Exercises

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