May 2017

Strength: Seated KB overhead press 10-10-10-max Recovery WOD with some choices. Mostly ab work and some short sprints. Don’t miss it.  ** Don’t forget, we have a Friday Night WOD at 6:00pm for all members AND new Aerial Yoga demo classes at 6:30pm and 7:00pm. Come see what all the buzz is about. The CrossFit

For time, plus total reps, mix and match-partition any way 180 KB swing 55/40 220 Flutter kick (4 count) 6 minutes, double unders Partition the above work any way you choose. Record overall time plus the number of double under reps completed. Scale doubles to count attempts as well as actual dubs. If you must,

Back squat 5-5-5-5-5 Plus 100 meter max effort row sprints between rounds. Rest as needed. A quick, nasty Tabata conditioning piece will wrap the day. 

3 rounds, for time, of 10 squat clean and jerk 135/95 15 pullups Run 400 meters before and after each round Warmup: 3 rounds of 300 meter row 15 band good morning 15 band horizontal press 10 back extension 5 power clean, front squat, jerk complex increase weight each round Sneak Peek for the Week:

**** FYI – There is no Open Gym session this Sunday. Happy Mother’s Day.  Results:

Friday Surprise, show up and see what’s on the board.  It’s not a Task List/Friday Fun Day or a D’over Day.  It’s a Pick’em style WOD with choices.  Not great choices, but choices none the less 😉 Don’t forget our 10th Anniversary Workout in the Metroparks at 6:00pm, where it all began here in town