Category: Uncategorized

Monday’s WOD:

Sunday’s With Shep

Warm Up
10-15 Mins

Strength
Heaviest
Turkish getup (barbell)
Both sides*

S Wod
For Quality
3 rounds
5KB Turkish Get Up (per side)
5KB OHS (one arm)
5 KB Swings

Saturday’s WOD:
Partner WOD:
Minute 0-5
50 Regional Style Partner Deadlifts
275/205#
*Partner must hold while other lifts. Must complete 5 reps before switching.

Min 5-Min 25
3 Rounds
40 HSPU
30 Partner Burpees
200m Buddy Carry
*Partition HSPU however
*Perform burpees in sets of 2 at a time
*Switch buddy carry at 100m each time.

Min 25-35
Partner Karen
150 Wallballs 20/14#
*Partners perform wallballs conga line style, must switch while the ball is in the air, and the ball may not touch the floor.

*As always, there are individual options and scaling options!

Friday’s WOD:

Thursday:
Patriot’s Day WOD:
http://www.timeanddate.com/holidays/us/patriot-day
WEAR LONG SOCKS! THERE WILL BE ROPE CLIMBS!
Never Forget…
http://www.history.com/topics/9-11-attacks

Wednesday’s WOD:

Tuesday’s WOD:

Monday’s WOD:

Sunday Schedule:
815-855 – CrossFit Kids with Coach Kyle Shepherd and Coach Tamara Pickman

9-11pm – Sunday’s With Shep
Snatches!

6pm-7pm – Yoga

*Sidenote: It’s football season and open gym will end promptly at 11am. Please plan accordingly!

Saturday’s WOD:
http://www.crossfit.com/mt-archive2/008598.html