9am Sunday Endurance WOD 20 Rounds for time 100 meter run 5 Burpees to a target

8am Back East Barbell A.)Snatch 15 min to establish a heavy snatch B.) Every 3 minutes for 9 minutes 5 Overhead Squat C.) Snatch pull complex 3 sets of 3 reps of 1 pause snatch Deadlift + 1 High pull 9am CrossFit WOD In a team of 4 complete, 2 Rounds (each) 100' Single Arm … Continue reading WOD – 5/5/18

Warm up EMOM 12 30 sec Air bike 10 Scap retractions 10 Kip swings WOD 27 Burpees over bar 21 Pull ups 15 Power snatch 135/95# 9 Push press 165/115# 15 power clean 185/135# 21 Pull ups 27 Burpees over bar Cool Down 60 sec banded lat/shoulder stretch

CrossFit Warm up 2 Rounds 50 foot bear crawl 50 foot walking lunge 20 hollow rocks 15 kip swings WOD 3 RFT 15 Man Makers 50/35# 30 Toes to Bar Midline Conditioning 3 Sets 20 Sec DB star plank/side Cool Down Recovery Stretching Series Back East Barbell (5:30pm only) A.) Clean Complex 5 Sets of … Continue reading WOD – 5/3/18

Warm up 3 Sets 10/10 Lateral banded walks 20 Jumping lunges 10/10 single leg RDLs unweighted Strength Back Squat Every 3 minutes complete a set with a 32X1 Tempo, 3,3,3,2,2 Accessory Work 3 Sets NFT 10 Deadlifts 100' Single arm farmer carry/side

Warm up Run 500 meters 20 air squats Row 500 meters 15 Kip swings Bike 500 meters 10 Burpees WOD 5 RFT 250 Meter run 8/8 Clean and Push Press KB/DB per arm 53/35# (DB 55/35#) 20 Goblet squats 53/35# 24 Abmat Sit ups Cool Down Recovery walk outside x 2 laps

Warm up 3 Sets 45 sec Row/Bike 10 Jumping Air Squats WOD 3-3-3-3-3 Touch and Go Squat Cleans Cool Down 3 x 1 minute weighted plank hold (straight arm)

9am Sunday Endurance WOD 3 Rounds 1000 Meter Bike 500 Meter Run Rest 2 minutes between rounds. Score is total time including rest.