Friday May 17

Just made a huge commitment that will be saving a life, a relationship and bettering the world. There is a lot I need to sacrifice though. Here we go!


Strength:

Death By HSPU


WOD:

For Time

100 Overhead Pistols
150 Push Ups

Thursday May 16

Strength:

5 Rounds of

5 Light Front Squat(60%)
5 Medium Front Squat (70%)



WOD:



Weighted dip 3-2-2-2-1-1-1-1-1 reps

(CrossFit.com WOD)

Wednesday May 15

CFG,

In celebration of our warriors and so we can understand their pain. We will perform all of the competitor WODs that our team will be rocking this weekend in Denver.

Even the warm up is one of their workouts!

So excited team!


Also - Reminder - 5:30 Yoga and 6:30 CrossFit on Friday and 8:00 AM CrossFit n Saturday will not have an instructor, on account that I will be coaching and cheering on our competition team in Denver this weekend.

If you and a group of your CrossFit Friends would like to come and do the WOD or some YOGA anyway feel free to use the facility and to lock up and turn the lights off afterward.


Post score to comments on the website!

Brett Lark


Warm Up:

2 min of as many meter row as possible


Skill:

4 min max rep wall ball
3 min max rep kettle bell swings
2 min max rep knees to elbow
1 min max rep pull ups



WOD

8 min to get as far as possible

3 - 6 - 9 - 12 - 15 - 18 - ect

Burpees

Push Press

Tuesday May 14

Strength:

Cycle #1 (strength) 3RNFT
5 Clean (75%)
10 RDL (75%)

Cycle #2 (Stamina) 5 RNFT
5 Snatch Balance
5-10 HSPU
3 Behind neck wide grip pull-up


WOD:

3 Rounds

2 Rope Climbs
30 Wall Ball

Monday May 13

This is going to be a great day! We have a lot that is new and different .try to come so that you are updates on all the new techniques!


Brett




Strength:


Cycle #1 (5RNFT)
5 Floor Press
12 Supine Raise
8 Strict Pull-ups
Cycle #2 (3RNFT)
10 Box Squat (~60%)
30sec Squat Hold
15 Wide leg T2B



MEGAN

21- 15- 9

Burpees
KB Swing (32/24kg)
Double Unders