WOD

Rowing, banded scap pushup and core grinder, for 21 minutes  

Skill:  Barbell cycling hang cleans WOD: Max rep Monday, rounds of 5 chest to bar pullups 10 cycling hang cleans 95/65 15 DB goblet squat 30/25 Three four-minute rounds with a 200 meter run and rest between rounds. Record total reps completed for each round. Sneak Peek for the Week: Tuesday Diane-ish, deadlifts, handstand pushups

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: