WOD 5-31-18

FR reverse lunge 3 x 10
———————————
A- 3 x 10 KB row
B- 3 x 15 weighted sit-up
C- 3 x 30 banded good morning

WOD 5-30-18

EMOM x 8
1 DL + 1 CL + 1 Jerk
——————————
“Open 13.2”
10 min AMRAP-
10 DL (115/75)
5 S2OH
15 box jumps (24/20)

WOD 5-29-18

EMOM x 18-
1- 15/12 cal row
2- 10 burpee tuck jumps
3- :40 plank hold (w/ plate taps)

WOD 5-25-18

3 rds-
300 m sled pull
30 KBS

What an awesome trio!

WOD 5-24-18

2 rds-
30 cal bike
30 cal ski
30 cal row
*2:00 rest

WOD 5-23-18

5 rds-
200 m run
10 HSPU
10 KB FR lunge (53/35)
*1 KB

WOD 5-22-18

EMOM x 16-
1- 4 F.Sq *HAP
2- 8 strict C2B
3- 16 sit-ups
4- 48 DU

WOD 5-22-18

EMOM x 10- 1 SN + 1 HSN
---------------------------------------
2 x 4:00 AMRAP-
*1:00 rest btw
14 DB SN
10 lat over DB burpee

We will be doing our annual "Murph" WOD this
coming Saturday.  You can register and donate
online at www.themurphchallenge.com

WOD 5-18-18

Partner WOD-
4 rds-
P1- 400 m run
P2- AMRAP of:
10 T2B
10 FR lunge

WOD 5-17-18

"The Other Total"
1RM F.Sq
1 RM Press
1 RM DL
*three attempts at each lift

WOD 5-16-18

EMOM x 8- 1 CL + 1 HCL + 1 Jerk
---------------------------------------------------
800 m run
then-
30 HPSN (75/55)
30 box jumps (24/20)

WOD 5-15-18

5 min- Max WB (20/14)
4 min- Max PCL (115/75)
3 min- Max DU
2 min- Max burpee
1 min- Max wall climb

WOD 5-14-18

Bench Press-
15 min to find 1RM
7 min ladder-
3,3-6,6-9,9 etc...
thruster
pull-ups

WOD 5-11-18

A play on “The 7s”

7 rds-

7 HRPU

7 FSq

7 T2B

7 DL

7 burpees

7 KBs

7 pull-ups

WOD 5-10-18

Tabata-
Cal row
AAB
Box jump
Plank hold

WOD 5-9-18

"Prison Rules"
2 reps every :15 x 16 sets
*PSN
*Pcl + J
*Thruster
(95/65)

The CrossFit Kids Summer schedule has been posted.  Visit
our instagram or facebook page for details. Contact coach
Holly to get your kiddo signed up! Classes for ages 3-12

WOD 5-8-18

Skill work- MU/transitions
-------------------------------------
EMOM x 15-
1- 2 rope climb
2- 12 burpees
3- 16 jump lunges

WOD 5-7-18

BSQ 3-2-2-1-1
———————
“Annie”
50-40-30-20-10
DU
Sit-up

WOD 5-4-18

Partner WOD-
250 WB
P1- chip away at WB
P2- AAB cals
*share any way

WOD 5-3-18

Sumo DL 2-2-2-2-2
——————————
A- 3 x 10 Sumo DL
B- 3 x :45 plank hold
C- 3 x 30 banded good morning.

WOD 5-2-18

EMOM x 10- 1 PCL + 1 CL
-----------------------------------------
7 min AMRAP-
7 PCL (155/105)
11 pull-ups

We're learning to love (or tolerate) the bike.  Kerrie pushed with
everything she had last week (And there's John with a pretty
awesome photo bomb ;))