Saturday, 1-17-15

No classes Monday evening! Strength/Skill – 3X10 Deadlifts @ 70% – rest exactly 2:30 For time: 100 Double-Unders 50 Ab-Mat Sit-ups 40 (steps) Walking Lunges (front rack) 135/95# 30 Shoulder to OH 135/95# 20 HSPU It would be advantageous do some pull-ups or ring rows after this WOD. There is a lot of pushing here…

CROSSFIT GAMES ARE ON TONIGHT, ESPN 2 8:00- 10:00 Check this guy out…He says YA BA DABA DOOO When the bar goes overhead!! Skill/Strength – Power Snatch 5-5-5-5 15-12-9-6-3 Snatch 95/65 Bar Facing Burpees

14 min E2MOM 5 Strict Press For time: 25 Wall Balls 20/14 30 Ground to Overhead 115/85 25 Wall Ball 20 Ground to Overhead 25 Wall Ball 10 Ground to Overhead *12 min Cap*

Today 9AM Class, 4 and 5PM Class. Strength: Weighted Push ups 5X5 3 Rounds 10 Shoulder to Overhead (165/115) 400m Run Rest 5 mins 30-20-10 Wall Balls (20/14) Sumo Deadlift High Pull (75/55)

Team WOD tomorrow -“300” Teams of three Strength/Skill – Thrusters 15 min AMRAP 10 Thrusters 95/65 10 Hand release push-ups There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.

Weighted D.B. Ab-Mat S/U’s 30 reps (Chin should be in constant contact with D.B. handle) 155/115 pound Squat clean, 15 reps Weighted D.B. Ab-Mat S/U’s 24 reps 155/115 pound Squat clean, 12 reps Weighted D.B. Ab-Mat S/U’s 18 reps 155/115 pound Squat clean, 9 reps Weighted D.B. Ab-Mat S/U’s 12 reps 155/115 pound Squat clean,…