Wednesday (1June16) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Pre/post WOD mobility

*try to do more reps than last week or add weight* 

Every 30secs for 10rounds 

1-2 strict muscle ups 

Or 

1-2 strict assisted muscle ups 

Or

3-5 ring/box dips 

EMOM 21mins-

1st min: 10 unbroken thrusters @ 40-50% of 1RM

2nd min: 7 box jump 28/32

3rd min 10-15 toes to bar 

Tuesday(31May16) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 
We are starting a deload. Expect lighter weights, a decrease in volume, & daily foam rolling and mobility. 
WOD:

10-15min foam roll 

Every 30secs for 10 rounds:

1 snatch @ 70% 

Every minute on the minute for 7rounds 

1- 3sec paused back squat @ 70% 

4rounds:

30 doubleunders 

10 burpees 

15 kettlebell swings 35/53 

20 cal row 

Post WOD stretch


Memorial Day Murph  

Heat times: 6am & 10:15am (then every hour until noon)

*gym will be open at 9:45am*

ANYONE WILL BE WELCOME TO ATTEND. Non-members and non-CrossFitter are WELCOME. Friends and family WELCOME.

 We will be doing it partitioned, unpartioned, as an individual, as a team, RX, scaled, & with or without a vest. EVERYONE IS WELCOME NO MATTER THEIR LEVEL. 

Saturday (28MAY16)

Open Gym: 9am-noon

Lift: 10:30-11:15am 

Team WOD: 11:15am 

Lift: 

Work up to an 3RM bench press

+

2 drop sets 

3@95%of 3RM 

3@90%of 3RM

WOD

 of 2:

14 min AMRAP-

2-4-6-8-10-12…..reps of:

Burpee Box Overs 20/24 

Kettlebell Swings 35/53 

Handstand push ups

-split work whatever way you like-