WODs 5.11.15 - 5.15.15

I hope that all the Mom's are having a great mother's day!

Congratulations to Q and Alicia for making the podium at the Charlies Angels fund raiser event this past Saturday!  Ya'll are beasts!

Please bring in cash or check for your t shirt this week. 

Mark your calender for May 23rd J19 Open House.  We will have an early "Murph"  Then host all newcomers, friends and family for the CrossFit Baseline.  If you have someone that you would like to see and experience J19 this is the day to do it.  There are prizes and BBQ involved. Click here to go to the event page.

Monday 

With one partner working at a time Complete the following with a 16 Min time cap.  If you do not finish your total reps is your score.  Work your way up then back down the chipper.

RX:

50 Cal Row

50 DL 185/125

50 WB 20/14

50 Hang Cleans 135/95

50 Box Overs 30/24

100m Farmers Carry around building 70/53-100m total one partner must carry one way….one the other

Scaled/Masters:

50 Cal Row

50 DL 135/95

50 WB 20/14

50 Hang Cleans 95/65

50 Box Overs 24/20

50m Farmers Carry 53/35-100m total one partner must carry one way….one the other

Tuesday

Back Squat 

8x4 @ 85% 1 RM 5 lbs heavier than two weeks previous. 

If you don't have a 1 RM please find one. 

Not For Time 50 RX 30 Scaled  GHD Sit Ups or Med Ball sit ups. 50/30 Back Extensions

Wednesday

10-9-8-7-6-5-4-3-2-1

Burpee Pull Ups  

200 Meter Run

Thursday

15-10-5 - For Quality

Strict Ring Dips

Bar Roll Outs  - Use snatch weight

Snatch 80% +1 OHS

Friday

Complete mobility work in this video.

Back Squat 10 x 3 @ 85 %  1 RM 

 

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