MAX REPS WITHOUT BREAKING

PULLUPS

PUSHUPS

SITUPS

SQUATS

REST AS NEEDED BETWEEN EACH SET

REMINDER THAT THERE IS NO 6:30 EVENING CLASS ON FRIDAY'S ANYMORE.................FRIDAY EVENING CLASS 5:30 ONLY

SWOD: SNATCH 3,3,3

WOD

"DOUBLE D'S"

50-40-30-20-10/15-12-9-6-3

DOUBLE UNDERS

DEADLIFT 255/155

THIS WOD WILL ALSO BE KNOWN AS "LAURIE" IN HONOR OF OUR FAVORITE TRAINERS...I MEAN TRAINER. THANKS FOR ALL YOUR HARD WORK AND WORDS OF ENCOURAGEMENT WHEN WE AREN'T QUITE PUSHING HARD ENOUGH.

BASELINE X 3

REST 2 MINS AFTER EACH TIME THROUGH BASELINE

"JOE'S BAD DAY"

15 THRUSTERS 105/70

2 ROPE CLIMBS

15 CLEANS 105/70

2 ROPE CLIM BS

15 OHS 105/70

2 ROPE CLIMBS

15 SDHP 105/70

2 ROPE CLIMBS

Come in this Sunday for a fun game of Dodgeball CrossFit style!

SWOD: TURKISH GET-UPS 3X5 EACH ARM

WOD

5 ROUNDS

12 2 FOR 1 WALLBALLS

12 WEIGHTED PULLUPS

12 GHD SITUPS

CLEAN LADDER

POWER CLEANS 135/95

ON THE MINUTE PERFORM THE NUMBER OF REPS FOR THAT MINUTE UNTIL YOU CANNOT COMPLETE ALL REPS FOR THAT MINUTE.

1ST MIN 1 REP

2ND MIN 2 REPS

3RD MIN 3 REPS

...UNTIL YOU FAIL TO COMPLETE ALL REPS IN A GIVEN MINUTE.

SWOD: LEAP THRUS 5x5

WOD

21-15-9

PULLUPS

SDHP 95/65

BOX JUMP BURPEES

WOD

3 ROUNDS

10 PISTOLS (5 EACH LEG)

15 KB SWING 1.5/1

10 HSPU

15 BOX JUMPS

SWOD: POWER CLEANS 3,2,1,1,1

5 BURPEECIDES FOR TIME:

1  BURPEECIDE IS:

10M SPRINT TOUCH LINE RETURN TO START AND DO 5 BURPEES

15M SPRINT TOUCH LINE RETURN TO START AND DO 5 BURPEES

20M SPRINT TOUCH LINE RETURN TO START AND DO 5 BURPEES

40M SPRINT TOUCH LINE RETURN TO START AND DO 5 BURPEES

SWOD: DEADLIFT 3X5

WOD

3 ROUNDS FOR TIME

800M RUN

15 KB SWINGS 1.5/1

15 PULLUPS

*********************WE ARE MEETING AT THE GYM AT 4:00 ON SATURDAY FOR THE MUD RUN.  LEAVING THE PARKING LOT AT 4:30***************************

BRING LAWN CHARIS, COOLERS, CHANGE OF CLOTHES AND A TOWEL OR TWO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!SEE EVERYONE ON SATURDAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!