Power Snatch 1-1-1-1-1 (increasing weight)

For time:

Row 500m

4 Rounds of:

- 15 KB Swing (32/24kg)

- 15 Wall Ball (20/14#)

Row 500m"

"The Chief"

5 Rounds

AMRAP in 3 min

3 Power Cleans (135/95)

6 Push Ups

9 Squats

Rest 1 min between rounds

"Nancy"

5 RFT of;

Run 400m

15 Overhead Squats (95/65#)

Beastmode option: overhead squat (135/95#)

Cash out: 3x15 GHD sit up & Back Ext.

Supple Leopard Training

Back Squat 5-5-max reps (same weight)

21-15-9 Rep Rounds For Time of:

Handstand Push Ups

Strict Pullups

*Every time you come off the wall or drop off the pullup bar, do 25 double unders*

If you're happy and you know it PR your back squat! Squat. Squat.

Deadlift 5-5-max reps (same weight)

WOD

2 Rounds for time:

Alley Sprint

20 Box Jumps

Alley Sprint

20 Pullups

Alley Sprint

20 Sit Ups (competitors scale up to GHD sit ups)

Alley Sprint 

20 Air Squats

Alley Sprint

20 Push Ups

Happy Mother's Day to all our wonderful moms!! 

15-12-9 rep rounds for time of:

Row (for cals)

Thruster (155/105#)

Cash Out

6 x alley sprint with the sled (135#/90#)

Jordan hits his first CrossFit Total

Parts 1 and 2 of Regional (Individual) Event 6

 For time:

3 Rounds of

- 7 deadlift (345/225#)

- 7 Muscle Ups

3 Rounds of

- 21 Wall Balls

- 21 toes to bar

Front Squat 5-5-5+

AMRAP in 8 min

3 Power Clean (185/135#)

20 lateral bar jumps

Cash out

8x alley Sprint

21-18-15-12-9-6-3 rep rounds for time of:

Double Unders

Hang Sq Snatch (45/35#)

Cash out:

1K row

Bootcamp fun in the sun! Remember, unlimited members can drop in to any bootcamp session all summer. Just make sure you sign in, as drop in spots are limited!

"Cindy"

AMRAP in 20 min

5 Pullups

10 Push ups

15 Squats"

compare to Aug 17/11, Feb 28/11