WOD 6-1-20

B.Sq 5 x 3
----------------
"Wallball Helen"
3 rds-
400 m run
21 WB (20/14)
12 pull-up

WOD 5-29-20

Press 5 x 3
——————
10 min clock-
Min 0-5 -
30 thruster
30 T2B
Min 5-10 -
Repeat

             

WOD 5-28-20

EMOM x 18-
Min 1-6- 200/150 m row
Min 7-12- 12/10 cal AAB
Min 13-18- 1 arm OH carry

WOD 5-27-20

BSq 5 x 5
——————
10 rds-
3 DBall over shoulder
6 burpee over ball
12 lunges

WOD 5-26-20

Tabata- Dead bug
-------------------------
21-15-9
PCL (115/75)
DU (x3)

WOD 5-25-20

Partition reps any way

WOD 5-22-20

EMOM x 21-
Min 1-7- 40 m sled pull
1:00 rest
Min 9-16- 40 sec farmer carry
1:00 rest
Min 18-24- 15/12 cal row

WOD 5-21-20

EMOM x 15-
1 DL + 1 HCL + 1 FSq
----------------------------------
A- 3 x 12 KB Row
B- 3 x 30 banded good morning

WOD 5-20-20

Press 5 x 3
——————
2 x 6:00 AMRAP-
12 push press (95/65)
12 over bar burpees

WOD 5-19-20

Tabata-
KBS
Sit-up
*alt. movements
1:00 rest and then-
8 min AMRAP ladder-
1-2-3-4-5...
PCL (155/105)
*15 DU after each PCL set

WOD 5-18-20

Back Sq 3 x 5

---------------------

5 rds-

100 m run

15 WB

Re-opening day will be on Memorial Day!  Get ready for
"Murph". Heats at 8, 9 and 10 am and we will eat at 11
and will enjoy finally being TOGETHER!

WOD 5-15-20

10 HSPU
20 PSN
30 pull-ups
40 weighted sit-up
30 pull-ups
20 PSN
10 HSPU

WOD 5-14-20

3 rds-
1:00 on/:30 off
AAB
Row
25 m shuttle sprint
*complete all of one movement before rotating

WOD 5-13-20

Press 5 x 5
——————
8 min AMRAP-
5 S2OH (135/95)
10 DL (same bar)
15 air squat

WOD 5-12-20

EMOM x 21-
1- 3 PCL
2- 12 over bar burpee
3- 40 DU

WOD 5-11-20

Back Sq 5 x 5
--------------------
5 rds-
10 FSq (135/95)
12 T2B

We hope all of you CrossFit moms and grandmas had a
wonderful Mother's Day!

WOD 5-8-20

Plank Hold-
3 sets-
:45 Right
:45 Regular
:45 Left
--------------------------
Repeat WOD- "Quarantine"
6 min ladder- (1s, 2s, 3s... etc.)
1 DL
1 R.KBS
1 HPCL
1 Fsq
1 thruster
1 S2OH
*all single arm, complete rd. with right arm, then the rd. with left arm
* all 1s with the R arm, then all 1s with the left arm, then 2s with right, then 2s with left, etc.

Refer to March Instagram video for demo

WOD 5-7-20

EMOM x 15-
100 m run + 5 burpees

*scale distance and/or # of burpees,
  allowing for at least :15 rest

WOD 5-6-20

Skill- Pistol Progressions
----------------------------------
3 x 3:00 AMRAP-
10 1 arm KB thruster
10 KBS
*1:00 rest btw
*switch every 5 on thruster

WOD 5-5-20

Tabata-
Jumping lunge
KB HPCL (rotate arm each rd)
Mtn. climber
Hollow Rock Hold
*1:00 rest between Tabatas

WOD 5-4-20

Warm-up- Dead Bugs
——————————
21-15-9
Bench dips
HRPU
Sit-up (x2)

*Use chair in place of bench
*modify to knee push-up