Strength: Sumo Deadlift5-5-3-3-1-1 WOD:Running Jackie 1000m Run50 Thrusters 45#30 Pull Ups

Skill:Ring Dips/Ring Push Ups WOD:50 BurpeesThen3 Rounds of:50m Sprint15 Hang Power Snatch 65/45#50 Double Unders Rest 1 MinuteThen accumulate a wall sit for time

Sunday’s WOD:No Coach 3 Rounds For Time20 Burpees30 Double Unders20 Box Jumps 24/18″

Hero WOD: HammerFive rounds of:135 pound Power clean, 5 reps135 pound Front squat, 10 reps135 pound Jerk, 5 reps20 Pull-upsRest 90 seconds between each roundhttp://www.crossfit.com/mt-archive2/007575.html

Happy Birthday Brian Strength:Behind The Neck Jerk5-5-3-3-1-1 WOD:21-15-9KB Swings 55/35#Ab Mat Sit UpsOH- 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:Kelly5 Rounds For Time400m Run30 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 Time5 Hang Power Cleans 155/110#10 Wall Climbs50 Double Unders

Skill: Rope Climbs WOD:12 Min AMRAP10 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