WOD 6-1-17

Press 4 x 5
------------------
A- 3 x30 banded tricep
B- 3 x :30 HS Hold
C- 3 x 20 sit-ups

WOD 5-31-17

5 x max strict pull-ups
*1 min rest btw
------------------------------
14 min AMRAP-
1 lap run
12 DL (185/125)

WOD 5-30-17

EMOM x 18-
1- 5 FSq (HAP)
2- 15 KBS
3- 30 DU
*take bar from ground

*Our CrossFit Kids summer program begins next week!
  There are still spots available.  Pre-K, primary and intermediate age groups.

WOD 5-25-17

Row-
400 m
800 m
400 m
800 m
*2 min rest btw

Throwback Thursday - Regionals 2015

WOD 5-24-17

4 x 4 min AMRAP-
*1:00 rest btw
1 DL
1 CL
1 FSq
1 Jerk

Annalise took first place in the kids 800 m run at the Molly
this year.  So proud of our CrossFit Kid!

WOD 5-23-17

EMOM x 20
1- 40 m Dball carry
2- 8 box jump overs
3- 40 m farmers carry
4- 1 rope climb

WOD 5-22-17

Every :30 x 15 reps- 1 cluster
----------------------------------------
21-15-9
Thruster (95/65)
T2B

WOD 5-19-17

3 rds-
30 burpees
50 wallballs
*compare to 4-26-16

WOD 5-18-17

EMOM x 15- 2 PSN
-----------------------------
A- 1 arm DB press 3 x 10
B- Double KB DL 3 x 15

WOD 5-17-17

750 m row
then- 5 rds-
6 DBall
12 pull-ups

WOD 5-16-17

EMOM x 14-
1- 100 m run
2- 10 F.Sq (HAP)
*cash-out- 100 sit-ups right after

Awesome work from everyone at Saturday's race!  So
many placed in their age groups and several even won! We're
always so proud of the how you represent our CrossFit community.
Thank you for giving your Saturday to remember Molly.

WOD 5-15-17

1 PCL every :20 x 20 reps
----------------------------------
7 min AMRAP-
7 Pcl
10 Box jumps

WOD 5-13-17

"Molly"
5k run for time

Flashback to 2015

WOD 5-12-17

2 rds-
100 m lunge
400 farmers carry

WOD 5-11-17

Tabata-
Cal row
Cal AAB
DU
Burpee

WOD 5-10-17

EMOM x 7-
7 strict pull-ups
------------------------
8 min AMRAP-
8 ring row
16 WB

WOD 5-9-17

EMOM x 15
1- 15 push press
2- 15 HPCL
3- 30 lateral jumps

WOD 5-8-17

EMOM x 10- 1 CL
-------------------------
4 rds-
6 KB 'waiter' squats (each side)
12 T2B

WOD 5-5-17

Death by wall climb
*straight into
Death by T2B

Congrats, Tim, on being our April member of the month!  Keep
up the hard work and the gains will continue to come!

WOD 5-4-17

B.Sq 10-8-6-4-2
------------------------
A. 3 x 30 sec. FR hold (110-120% of 1RM FSq)
B. 3 x 10 single leg Rom. DL

WOD 5-2-17

EMOM x 18-
1- cal row (15/12)
2- 12 burpees
3- 40 DU