Snatch Max Day

- with a partner, obtain a 1 rep max snatch

3-3-2-2-1-1-1-1-1

Then,

Using 80% of your newly attained 1 rep max, conduct a snatch ladder where you do one snatch the first minute, two squat snatches the second minute, three squat snatches the third minute, etc..  Continue until you cannot keep up with the clock. 

Once you fail at keeping up with the clock, complete 1 x Cindy round every minute, on the minute for 10 minutes.

NUTTS

• 10 Handstand Pushups
• 15 deadlifts (250 / 175)
• 25 box jumps
• 50 pullups
• 100 wall balls
• 200 double unders
• 400 meter run with plate (45 / 25)

What's your motivation?? When things really start to suck during the workout, what motivates you to push beyond your limits, pushes you to finish, drives you to succeed?

Fight Gone Bad

3 x 5-minute rounds, 1 minute at each station, 1 minute rest between each round:

- Wall Ball (20/14)

- Sumo Deadlift High Pull (75/55)

- Box Jump

- Push Press (75/55)

- Row

What CrossFit movement (other than thrusters) do you hate and need to improve on??

3-3-2-2-2/1-1-1-1

AMRAP in 5 minutes:

• 3 power cleans (155/115)
• 3 burpees

What is your favorite cheat food?

2 Rounds of Handstand pushup ladder by 2’s (once you fail out, start back at 2)

 Then,

BARBARA

5 rounds:

20 pullups

30 pushups

40 situps

50 squats

Rest 3 minutes exactly between rds

In the photo, what do you think James is thinking right now??

BADGER

3 rounds:

-     30 squat cleans (95/65)

-     30 pullups

-     800 m run

C5 is growing and we are looking at the most effective way to allow multiple evening class times.  Specifically, our 7PM classes have become extremely large and want to offer a slightly earlier option to offset the 7PM class.  Please vote for your choice: 

OPTION 1: Monday-Thursday evening classes at 5:30PM-6:30PM & 7:00PM-8:00PM, Friday 7:00PM-8:00PM

OPTION 2: Monday-Thursday eveining classes at 5:45PM-6:45PM & 7:00PM-8:00PM, Friday 7:00PM-8:00PM

Olympic Lift Max- Clean and Jerk

 3-3-2-2-2-1-1-1

Then,

21-15-9

-          Pull-ups

-          Front squat (95/65)

-         Push Press (95/65)

C5 is growing and we are looking at the most effective way to allow multiple evening class times.  Specifically, our 7PM classes have become extremely large and want to offer a slightly earlier option to offset the 7PM class.  Please vote for your choice: 

OPTION 1: Monday-Thursday evening classes at 5:30PM-6:30PM & 7:00PM-8:00PM, Friday 7:00PM-8:00PM

OPTION 2: Monday-Thursday eveining classes at 5:45PM-6:45PM & 7:00PM-8:00PM, Friday 7:00PM-8:00PM

Best Teamwork Quote ever:  "We're gonna turn this team around 360 degrees" - Jason Kidd

AMRAP in 12 minutes:

- 10 situps

- 8 squats

- 6 pushups

- 4 burpees

50-40-30-20-10

- Double unders

- Situps

Then, do a "alternating modified burpee ladder" with a partner.  Athlete 1 will go from 1-10 while Athlete 2 goes from 10-1.  For example in order:

Athlete 1: 1 burpee

Athlete 2: 10 burpees

Athlete 1: 2 burpees

Athlete 2: 9 burpees

Athlete 1: 3 burpees

Athlete 2: 8 burpees

Strength Bias Option: 

Deadlift Annie- in between each round of Annie, do 10 touch and go deadlifts at 225. 

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

"COE"

10 ROUNDS:

- 10 Thrusters (95/65)

- 10 ring pushups or incline pushups

 Vote for Friday's WOD:

- Murph

- Deck of Cards- Each suit represents a different movement. For example, diamonds could be pull-ups, hearts could be push-ups, spades could be power cleans, and clubs could be double unders. The number on the card then represents how many reps of that exercise you need to accomplish. So if you drew a nine of diamonds, that would be 9 pull-ups. Aces are high (15 reps) and jokers are something more difficult than the rest (I usually like to throw in 30 burpees or something along those lines). Then you shuffle the deck of cards and turn over one card at a time, trying to complete the deck as quickly as possible as a class.  If you finish earlier than the other athletes, you wait in the plank position until all have completed the movement.

- Medball and Bar Chipper (aka atlas chipper...thanks bear)

- 50 burpees

- 400 meter run with med ball or dumbell

- 50 bar push presses

- 400 meter run with med ball or dumbell

- 50 box jumps

- 400 meter run with med ball or dumbell

- 50 bar thrusters

- 400 meter run with med ball or dumbell

- 50 bar front squats