Friday, May 18th

Conditioning

Amber’s Birthday Workout

Thursday, May 17th

Strength

5 Rounds

Max Effort Handstand Hold, rest 1 minute

Max Effort Hollow Body Hold, rest 30 seconds

Conditioning

2 5 Minute AMRAP’s w/ 2 Minute Rest In between

10 Wall Balls

10 Box Jumps

10 KB Swings

Wednesday, May 16th

I know that at some point over these 12 weeks you didn’t ever want to hear the word “squat” again…however, with the results we saw yesterday, it looks like all your hardwork paid off.  Thank you for committing yourselves to the program, and for sticking with it.  We are all blown away by the numbers you guys put up, and we can only imagine what the future holds.  Keep getting stronger and better everday! 

Strength

1 RM Low Bar Back Squat

Tuesday, May 15th

Strength

Push up Deficiency Work

Conditioning

10 min AMRAP

20 DU’s

5 burpees

Monday, May 14th

Skill

3 Attempts at Max Plank Hold

95/50/0-Men

50/25/0-Women

35/15/0-Scale

Conditioning

50 Ground to Overhead

75 Mountain Climbers

100 Air Squats

800 Meter Run with 45/25 lb plate

CrossFit Kids

Due to scheduling conflicts, CrossFit Kids is CANCELLED for this Tuesday, May 15th.  We will be back on for Tuesday, May 22nd.  Thanks for your understanding.

Friday, May 11th

Strength

High Bar Back Squat

5 @ 60%

5 @ 70%

2×5 @ 75%

Conditioning

4 rounds for time:

45 on 15 off

Row for Calories

Lateral Parallette Jumps

Flutter Kicks for reps

Bike

Thursday, May 10th

Strength

1 RM Press

Strength

For time:

5 Rounds

OH WL 20 Steps w with 45/25

10 Lateral Jumps over plate

5 Plate Burpees

Wednesday, May 9th

Strength

Front Squat

5@ 65%

5 @ 70%

5 @ 75 %

Conditioning

“Helen”

Run 400

21 KB swings (24/16)

12 Pull ups

Tuesday, May 8th

Strength

Push up deficiency

Conditioning

For time:

DU’s

10-20-30-40-50

Snatches (increasing weight each round)

10-8-6-4-2

Women (65-75-85-95-105)

Men (95-105-125-145-165)