WODs 5.18.15 - 5.22.15 - Open House and Bring a Friend Day This Saturday.

This coming Saturday May 23rd is Memorial day.  We will have a team or individual  "Murph" starting at 8:30 AM.  At 10:00 AM we will start open house and bring a friend.  It is not required to workout to come to open house but we will be performing the CrossFit baseline WOD.  500 M Row , 40 Body Squats, 30 Sit Ups, 20 Push Ups and 10 pull ups or ring rows. The J19 member that brings the most people will get free dues that following month.  The male and female newcomer with the fastest time with proper range of motion will win $50.  To stay updated on this event click here

Shirts should be in this week. If you have not paid for your shirt please do. 

Monday

5 rounds for time of:
15 kettlebell swings, 2 pood / 1.5 Pood
15 deficit push-ups, hands on 25/35-lb. plates
Run 400 meters

Tuesday

Find 1 RM Back Squat

Then

AMRAP in 18 Mins 

1000 Meter Row

30 OHS 115/75

100 Sit ups

150 Double Unders

Wednesday

Find 1 RM Clean

Then

"DT"

5 Rounds for time

12 DL 155/110

9 Hang Clean 

6 Push Jerks

Thursday

For Time:

50 Pull Ups

40 Burpees

30 Pull Ups

20 Burpees

10 Pull Ups

Run 400 Meters

Friday 

Back Squat 6x6 @ 70% 1 RM

4 attempts max distance handstand walk - score total distance

4 attempts max effort plank hold - score total time