Friday May 20th, 2016

A. Power clean, build to a moderate set of 5 in 10:00 B. Deadlift, 5 x 3 building each set so the last set is close to a 3RM; begin a set every 3:00 + For time: 21 deadlifts, 155/105 21 hand-release push-ups 42 double-unders 15 deadlifts, 155/105 15 hand-release push-ups 30 double-unders 9 deadlifts, 155/105 9 hand-release push-ups 18 double-unders Kids Class @ 4pm Skill: 3 sets not for time of: KB Deadlift x 8 SHoulder taps from box x 10 DB row x 4 per arm WOD: 3 Rounds for time of: Row 200m 12 DB Snatches

Thursday May 19th, 2016

OPEN GYM 3:30pm – 7:00pm

*Group mobility work @ 4:00pm

**Skill work @ 5:00pm
Today’s focus– Kipping pull-ups and CTB pull-ups

***Barbell Club @ 5:30pm
A. Build to a tough complex of Snatch Deadlift + Snatch
3 sets of:
Chinese Planks

Wednesday May 18th, 2016

For time w/a partner*:
“”CrossFit Triathlon””
200/120 row calories
80 box jumps
150/90 bike calories
80 DB snatch, 50/30
1 mile run
Not for time:
30-60 hollow rocks

*Split up all rowing, biking and running as desired but approximately evenly.

Kids Class @ 4pm


21-15-9 of:
DB push jerk
Jump Rope
Box jump overs

Tuesday May 17th, 2016

A. 10:00 of back squat prep
B. Back squat, build to a tough set of 3
12:00 AMRAP:
6 strict pull-ups or negatives
12 burpees
18 wall balls
Anterior hip mobility of choice

Monday May 16th, 2016

A. RDL, build to a tough set of 5 @ 21X1
B1. Weighted pull-up, 4 x 4-5, 21X0; :60 rest
B2. DB bench press, 4 x 8, 20X0; :60 rest
20-15-10 for time of:
Ring dips, bar dips or bench dips

Kids Class @ 4pm

2 rounds for time of:
250m row
10 KB deadlift
10 side to side hops
10 KBS
10 squats

Saturday May 14th, 2016

Camp MATES Partner event at 11am to raise funds for their amazing summer program! Camp MATES is a social skills, sports, music, and nutrition summer camp for youth with Autism, ADHD, and other developmental disabilities. One of the main focuses of Camp MATES is increasing physical activity for kids with developmental disabilities as they are at a higher risk of obesity and sedentary behavior. Have any more. Come sweat for a good cause.

Class WODs @ 9am and 10am
A. Front squat, build to a moderate/fast single
For time:
150 wall balls, 20 to 10’/14 to 9′

**Barbell Club @ 10:00am
A. build to a heavy clean double
3 sets not for time:
Back extension x 8
OH tricep Extensions x 12-15
Weighted plank :60

Friday May 13th, 2016

A. Hang power snatch, build to a moderate/ fast triple
3 rounds not for time of:
10 DB stiff legged deadlift
:40 FLR on rings, on ground with weight, or on ground unweighted
4 sets beginning one every 2:30:
200m run
10 deadlifts 205/135
Hamstring mobility of choice

Kids Class @ 4pm
3 sets not for time of:
Pull ups x 8
Goblet squats x 6
Inch worms x 4

EMOM for as long as possible of:
minute one:
1 Push press
1 kettlebell swing
minute two:
2 push press
2 kettlebell swing
minute 3:
3 Push press
continue adding 1 rep per minute for as long as possible