Saturday WOD! Memorial WOD! Tuesday WOD! Wednesday WOD!

Step by step. We can’t think of any other way of accomplishing anything. It won’t be easy & it won’t be given. Your health & happiness must be worked & earned. But guess what The CrossFit M.D.I. can help motivate & inspire your through example. Let us help!

**Photo Cred: Cid Michael**

M.D.I. Of the Day 5/27/15

Level 1: Fundamentals: Press Series
——-
Wacky Wednesday: Animal Series

4 Rounds
50 m Duck Walk (to the mailbox)
25 m Frog Jump (to the fire hydrant)
50 m Walking Lunge (to the end of the turning curb)
100 m Lateral Shuffle (to the front of the building and back to the turn)
100 m Back Pedal (back to the gym)
1 Bear Crawl Lap around the Black Mat
1 Crab Walk Lap around the black mat
25 Frog Kicks
25 Arm Haulers
25 Russian Twist
25 Butterfly Sit ups

Level 2:
Strength:
5x3x1 Strict Press & Jerks 75,85,95% of 1RM
—-
30,20,10,5
Toes to Bar/K2E
Thrusters
Box Jumps
400 meter run
Buy out: 150 double unders/300 singles
—-

www.crossfitmdi.com
http://www.crossfitmdi.com

Tuesday

Believe in yourself, push your limits, experience life, conquer your goals, and be healthy & happy! Let us at CrossFit M.D.I. help you in the process!

M.D.I. Of the Day: 5/26/15
Level 1:
Tabata Tuesday 20 seconds on, 10 seconds off
KB rows
Push ups
Sit-ups
KB squats
Burpees
Flutter kicks
KB floor press
Elbows to hands
—-
Level 2: Strength: Snatches 75,85,95% of 1 RM 5x3x1
——-
10 min EMOM
8 Deadlifts 205/155
50 m run
——-
21-15-9
Front Squats 155/115
Sit ups
Burpee

www.crossfitmdi.com
http://www.crossfitmdi.com

Monday Memorial Day

Memorial Day Monday celebrate with our community & coaches at the 3rd annual Beach WOD at Cocoa Beach behind Coconuts!

M.D.I. Of the Day: 5/25/15
Team WOD: If Murph was a Kettle Bell
1 Beach run with Team & Kettle Bell
100 Kettle Bell Snatches
200 Kettle Bell Clean & Jerks
300 Kettle Bell Russian Kettle Bells Swings
1 Beach run with Team & Kettle Bell

**Buy Out** 100 Team burpee then cover one team mate in sand pit pull them out & sprint to water to cool off.

www.crossfitmdi.com
http://www.crossfitmdi.com

3rd Annual CrossFit M.D.I. Beach WOD! EPIC!!!! Thank you to our community for making this year even bigger, better & filled with love & positiveness! ALL THE LOVE! Workout is done & it’s now time to enjoy each other & an ADULT BEVERAGE! Thank you to all the soldiers for our freedom! Especially my father who served our country 26 years. Love you Dad aka MSGT Lopez!

www.crossfitmdi.com
http://www.crossfitmdi.com

SATURDAY

We are so proud of our Saturday 9:30am crew that just did the Murph WOD! You guys are fresking rock stars!!!! ALL THE MERICA!!! Time for PTS OLY at 11am!
Murph
1 mile run
100 pull ups
156_n.jpg”>www.crossfitmdi.com http://www.crossfitmdi.com[/caption%5D

roud PAPA!!! Olivia Lynn did her first Hero workout this morning with us. MURPH! 1 mile in her stroller. She cheered us on during the WOD then another 1 mile stroller run. She will be surrounded with love, health & fitness always. She is such a happy baby. So blessed. My wife is such a rockstar mom as well. She is my strength. I love you @stephluv143

www.crossfitmdi.com
http://www.crossfitmdi.com

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