Warm-up: Functional Warm-up

Kelly
5 Rounds For Time
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/16)

Warm-up: 6x100m
Strength: 5-5-3-3-1-1 Squat Cleans

For Time
5K Run

Mark your calendar folks! Chris and Erika Etchinson will be hosting a Memorial Day weekend CrossFit cookout at their home on May 27th. Hot dogs and brats will be provided but be sure to bring a dish to pass, BYOB, and of course bring the family! Click on the link below for address information. We hope to see you all there!

Crossfit Cookout

Warm-up: Coaches Choice

For Time
Snatch (135/95)
10-9-8-7-6-5-4-3-2-1
perform 1 round of Cindy between rnds
5 Pull-ups
10 Push-ups
15 Squats

Warm-up: 1.5 Mile Run, Band/Samson Stretching
Skill: Muscle-up Progression or 15 Muscle-ups

12 Min AMRAP
7 Burpees
14 Wall Balls
21 Double Unders (3:1 Singles)

Open Gym
12p-1p, 4:30p-7:30p
Make up a missed WOD, work on some skills, or target a weakness with one of our WOD extras!

Warm-up: 50/50 Sprint/Jog
Strength: 5×2 Deadlift

30 Min AMRAP
16 Pull-ups
16 Push Press (115/75)
1600m Run (AKA 1 mile)

Warm-up: 5×3 Pull-ups, 6 Push-ups, 9 TTB
Skill: 5×5 Weighted Ring Dips/Dip Progression

4 Rounds For Time
800m Run
50 Box Jumps (24/20)

Warm-up: 1 Mile Run

2 Rounds For Time
15 Clean & Jerks (BW)
30 Burpees

Warm-up: Death by 10m

For Time
25-20-15-10-5
400m Run
Med Ball Cleans
Turkish Sit-ups
Pull-ups