Friday, April 21st

Hey you! Are you doing Murph this Memorial Day? Before you hit Lt. Michael Murphy’s favorite wod, please honor our fallen heroes with a donation to the Children of Fallen Patriots Foundation. Let’s see how much we can raise together.

WOD

Deadlift
5-5-5-5-5

Then, 4 rounds for time:
10 hspu
20 kettlebell swings, 24/16kg
40 double unders

10 min time cap.

Post deadlift loads and time to comments.

Wed, April 19th and Thurs, April 20th

Wednesday Oly 

Hang Squat Clean
1 rep max

Jerk
5×2

Thursday CrossFit

“All The Way Uptown”
20-18-16-12 reps for time:
One arm kettlebell thruster (24kg/16kg)
Pull-ups

(Split the thrusters 10 right & 10 left, 9&9, 8&8, 6&6)

*After each round:
100′ Walking Lunge

Post time to Comments.

Tuesday, April 18th

WOD

“Annie’s on a Boat”

100 Double-unders
50 Calorie Row
50 Sit-ups
80 Double-unders
40 Calorie Row
40 Sit-Ups
60 Double-unders
30 Calorie Row
30 Sit-ups
40 Double-unders
20 Calorie Row
20 Sit-ups
20 Double-unders
10 Calorie Row
10 Sit-ups

Post time to Comments.

Monday, April 17th

WOD

“D.T. on the Run”

5 rounds for time:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Run 400m.

Sunday, April 16th

Reminder, there will be no regular classes today.
The gym is only open between 12:30 and 2:00pm.

Suggested WOD

“The Lion King

15-12-9-6-3 reps for time:
95/65lb (Full) Snatch
Chest to Bar Pull-Up

Post time to Comments.