Funday

WOD: Tabata Mashup

8min alternating between

• Push-Ups - Squats

8 min alternating between 

• Flutter Kicks - Mt. Climbers

4 Rounds for Max Distance 

:30 ON - :30 OFF - Tire Flips 

Thursday

WOD: 5 Rounds for Time

• 10 Power Cleans (135/95)
• 20 Hollow Rocks

Wednesday

WOD: “CrossFit Total”

Your Goal To Is Find Your 1 Rep Max Through 3 Attempts At Each Lift

• Back Squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1

*The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts*

Tuesday

WOD: "Annie"

 50-40-30-20 and 10 rep rounds of:

• Double-unders
• Sit-ups

Monday

WOD: "Helen"

3 Rounds for Time of

• 400m Run
• 21 KB Swings (53/35)
• 12 Pull-Ups

*This is a benchmark WOD! Make sure to log your weights/times and post on Beyond the Whiteboard.  We completed this WOD on May 16 and Nov. 14th. I expect all of your times to be much quicker!!!

Funday

WOD: 5 Rounds for Time

• 6 Power Snatches (95/65*)
• 9 Pull-Ups
• 12 Situps
• 15 Squats

Thursday

WOD: 1 1/4 Front Squats 5, 5, 5, 5
             Bench Pause Reps 2, 2, 2