Wednesday May 16

Warm up

Snatch
5-5-5-5-5-5

after every 2 sets run 200 meters backwards.

Tuesday May 15

Warm up

Front Squat
3-3-3-3-3

7 rounds
7- Squat Cleans
7- Push Press
7- over head Squats

Bonus

Monday May 14

Warm up

Deadlift
1-1-1-1-1-1-1

 

WOD
3 rounds for time:
20 1 arm snatch (alternating arms)
30 Double Unders
20 Wall Balls 20/14#
30 Double-Unders
20  lunges with a plate.
30 Double-Unders

Saturday may 12

No Saturday classes . Happy mothers day to all you amazing moms.

Friday May 11

Warm up

 Back Squats
5-5-5-5

20 Push Ups
25 Floor Wipers
30 Double Unders
20 Sumo Deadlift High Pulls
25 Squats
30 Kettle bell swings
20 Pull ups
25 Ball Cleans
30 Sit ups

Rest 1 min Repeat  25 min Cap.

Congrats to Meg Gillman for winner the challenge.  Our next 30 day challenge starts monday.  Its a performance challenge.  More info from your trainer.  The winner receives a gift from the trainers.
Welcome to Merrilee and Debbie our newest crossfit members

Thrusday May 10

Warm up + Squat Therapy

Overhead Squats
5-5-5-5
between each set do 1 wall climb/ or a handstand hold.

Shoulder Press
1-1-1-1

5 mins of Double Under Practice.

Wednesday May 9

Warm up + Squat Therapy

Squat Clean
1-1-1-1-1

20 Min AMRAP
400 meter run
10 knees to elbow
10 box jumps
10 hang power cleans