Category: Uncategorized

Strength: Sumo Deadlift
5-5-3-3-1-1

WOD:
Running Jackie
1000m Run
50 Thrusters 45#
30 Pull Ups

Skill:
Ring Dips/Ring Push Ups

WOD:
50 Burpees
Then
3 Rounds of:
50m Sprint
15 Hang Power Snatch 65/45#
50 Double Unders

Rest 1 Minute
Then accumulate a wall sit for time

Sunday’s WOD:
No Coach

3 Rounds For Time
20 Burpees
30 Double Unders
20 Box Jumps 24/18″

Hero WOD: Hammer
Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round
http://www.crossfit.com/mt-archive2/007575.html

Happy Birthday Brian

Strength:
Behind The Neck Jerk
5-5-3-3-1-1

WOD:
21-15-9
KB Swings 55/35#
Ab Mat Sit Ups
OH- Walking Lunge Steps 45/25# (Every Step Is One)

If you see Nell, give her a high five for being member of the month!

Skill:
Tire Flips

WOD:
Kelly
5 Rounds For Time
400m Run
30 Box Jumps 24/18″
30 Wall Ball 20/15#

Skill:
Hollow Rocks
Ring In-Outs/V-Outs

WOD:
AMRAP 10 Mins

1,2,3,4,5,6…
Deadlifts 185/135#
Bar Facing Burpees

Strength: Floor Press
5-5-3-3-1-1

WOD:
3 Rounds For Time
5 Hang Power Cleans 155/110#
10 Wall Climbs
50 Double Unders

Skill: Rope Climbs

WOD:
12 Min AMRAP
10 Back Squat 135/95# (Take it from the ground for RX)
100m Sprint With Med Ball 20/15# (Run will be around our small parking lot)
10 Box Jumps 24/18″

Skill:

Toes To Bar

WOD

For Time

21 Thrusters 115/75#

9 Bar Facing Burpees

15 Thrusters 115/75#

15 Bar Facing Burpees

9 Thrusters 115/75#

21 Bar Facing Burpees

9 Thrusters 115/75#

9 Bar Facing Burpees