WODs 5.4.15 - 5.8.15 - Bring a friend day Saturday 5.23.15 10 AM - 11 AM

On 5.23.15 we will be hosting bring a friend day.  If you have friends or family that you would like to introduce to the gym this will be the day to do it.  They can participate or just hang out and watch.   

We will perform the CrossFit Baseline WOD:  For Time: 500 M Row  40 Squats , 30 Sit Ups , 20 Push Ups , 10 Pull Ups or Ring Rows.  The member that brings the most participants gets a month dues for free. 

Monday 5.4.15

For Time:

Run 1000 Meters

30 Strict HSPU or Shoulder Press AHAP

Row 1000 Meters

Tuesday 5.5.15

Strength

Back Squat 6x6 70% 1 RM - 5 LBS heavier than 2 weeks ago

2 Rounds Max effort KB Swings 53/35.  Rest as needed between rounds.

Wednesday 5.6.14

Team Strongman Work

6 rounds

60 sec Partner ME tire flips for reps AHAP

20 sec transition

60 sec to perform one Yoke Carry each, heavy, one partner at a time, 50’ (recommended minimum yoke+200#/ yoke + 100#)

20 sec transition

60 sec Partner ME sled drag, heavy, for distance

20 sec transition

60 sec to buddy carry one partner 100 meters (swap carried partner every round)

20 sec transition

5th Round: Rest

20 sec transition

Thursday  5.7.15

EMOM for 8 Mins - Use two bars with a partner that is close to your weight.

Odd Mins 2 Snatches at 80% 1 RM

Even Mins 2 Cleans at 80% 1 RM

"Annie Row Run"

50-40-30-20-10 - Double Unders and sit ups

Between the 50 and the 40 Run 400,  Between the 40 and 30 Row 400

Between the 30 and the 20 run 400 , Between the 20 and the 10 row 400

Friday  5.8.15

Back Squat

7x5 @ 80% 1 RM  - 5 pounds heavier than 2 weeks ago. 

Mobility