Wed, April 26th and Thurs, April 27th

Reminder: Just in time for Memorial Day, we’re raising money for the Children of Fallen Patriots Foundation. Please help us give as much as possible!

Wednesday Oly:

Perform the following complex seven times for load:
Push Press + Push Jerk + Split Jerk

 Perform all lifts from behind the neck.

Thursday CrossFit:

Skill Work:
10 minutes of practice:
Handstand

WOD:
“Elizabeth”
21-15-9 reps for time of:
(Squat) Clean 135/95
Ring Dips

Compare to 4/12/15.

Tuesday, April 25th

Core Work:

3 Minute Plank
10 Strict T2B
2 Minute Plank
10 Strict T2B
1 Minute Plank
10 Strict T2B

When you have finished, perform 3 burpees for every time you broke up a plank hold.

Conditioning:

Alternating with a partner, with :15 to transition:
6 x 500m row

Post feelings about core work and row time to comments.

Monday, April 24th

We feel you LIs

Skill Work:

10 minutes of practice:
kipping pull-up

WOD:

“Heavy Fran”
21-15-9 reps for time:
Thrusters 135/95
Chest to Bar Pullups

Post time to comments.

Sunday, April 23rd

Oly WOD

Snatch + Hang snatch
1 rep max

Snatch Balance
6×1

CrossFit WOD

“Gridlock”

Complete as many rounds as possible in 15 minutes of:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Bar Muscle-ups

Courtesy of CF New England.

Post rounds completed to Comments.

Saturday, April 22nd

Heads Up! It’s not too late to register for the USA Weightlifting Level 1 Sports Performance Coach certification at Metropolis. 20 are signed up so far.

KHour WOD

“Front line”
3 rounds for time
400m run
15 hang power cleans,
12 front rack lunges
9 lateral burpees over the bar

Men use 115lbs. Women use 80lbs.

Post time to Comments.