Mobility (on your own) Strength: 7 min to find 1rm snatch WOD: “SHOOTR” AMRAP in 20 50 squats 40 OTB Burpees 30 STO (95/65) 20 T2B 10 HSPU 400 m run *courtesy of Sarah

Mobility (on your own) WOD: 7 Rounds 4 Shoulder to Overhead (185/135) 6 Lateral bar hop 20 Yard shuttle *One 20 yard shuttle consists of – 5 yards out and back, 10 yards out and back, 15 yards out and back, 20 yard sprint. *courtesy of CFFB

Mobility (on your own) Strength: 7×7 @80% of 7rm front squat (5/3) WOD: 10 9 8…1 Deadlift (275/195) 1 2 3…10 T2B 10 9 8…1 Walking lunge 1 2 3…10 weighted step up (55/35)(20)

Mobility (on your own) Strength: 2x2x2x2x2 thruster WOD: 12 min AMRAP 3 cleans (205/145) 30 double unders 100 yd run

WOD: 5 rounds 5 STO (155/115) 10 deadlift (155/115) 15 box jumps 400 m run

Mobility (on your own) Strength: 3x2x2x1x1 squat clean WOD: “The Big Easy” 5 rounds 17 kettle bell swings (2/1.5) 18 goblet squats (2/1.5)

On Memorial Day we will only have one workout at 0900. We will do “Murph” and hopefully be done by 1030. JC

Mobility (on your own) Strength/movement: above the knee high pull 3x3x3 WOD: “Omar” 10 thrusters (95/65) 15 bar facing burpees 20 thrusters 25 bar facing burpees 30 thrusters 35 bar facing burpees

Mobility (on your own) WOD: “Collecting Points” 800 m run 5 4 3 2 1 Deadlift (365/255) Muscle Ups 800 m run 5 4 3 2 1 Deficit HSPU (4in/2in) Box Jump (36/30) *30 min to complete *Explanation of Points will follow

On Memorial Day we will be doing “Murph” in honor of Michael Murphy.  Crossfit.com under the FAQ’s section will have the pertinent details of the workout.  If you are planning on wearing a 20lb vest for this WOD you can purchase a fairly reasonably priced one from Dicks Sporting Goods (FYI, we may be doing […]