WOD

Amanda

9-7-5
Muscle Up
Snatch (135/95)

Post Game

Celebrate any PRs from the week!
Grab a coach and chat about goals
Did you hit your mini goal from last week?


Notes

We’ve got some mini clinics coming your way!  Keep an eye on the whiteboard for more details.

Box Calendar

May 27 Gym Closed
May 27 Master Comp at CrossFit Ever Proven
May 29 Annual Murph – Feel free to bring friends (let us know ahead of time), coaches will provide scaling options for all.  Anyone can do this.
June 10 603 Spring/Summer cook out!  If you’d like to bring something there will be a sign up at the gym.

WOD

AMRAP 20
5 Push Press (135/95)
10 Hand Release Push Up
15 Calorie Row

Post Game

Shoulder Sequence 1


Notes

We’ve got some mini clinics coming your way!  Keep an eye on the whiteboard for more details.

Box Calendar

May 27 Gym Closed
May 27 Master Comp at CrossFit Ever Proven
May 29 Annual Murph – Feel free to bring friends (let us know ahead of time), coaches will provide scaling options for all.  Anyone can do this.
June 10 603 Spring/Summer cook out!  If you’d like to bring something there will be a sign up at the gym.

WOD

4 Rounds for Time
15 Wall Ball Shots (20/14)
20 Sit Ups
400m Run

Post Game

2-4 Rounds
20 Russian Twists (25/15)
Max Parallel Bar L Sit


Notes

We’ve got some mini clinics coming your way!  Keep an eye on the whiteboard for more details.

Box Calendar

May 27 Gym Closed
May 27 Master Comp at CrossFit Ever Proven
May 29 Annual Murph – Feel free to bring friends (let us know ahead of time), coaches will provide scaling options for all.  Anyone can do this.
June 10 603 Spring/Summer cook out!  If you’d like to bring something there will be a sign up at the gym.

WOD

21-15-9
Power Snatch (115/75)
Ring Dip

Post Game

Choose a movement and get to work on it

  • Pistols
  • Flips
  • Handstands

 

WOD

AMRAP 13
2 Thrusters (95/65)
2 Pull Ups
2 Burpees

+2 reps of each movement each round

Post Game

Shoulder Sequence 2


Notes

We’ve got some mini clinics coming your way!  Keep an eye on the whiteboard for more details.

Box Calendar

May 27 Gym Closed
May 27 Master Comp at CrossFit Ever Proven
May 29 Annual Murph – Feel free to bring friends (let us know ahead of time), coaches will provide scaling options for all.  Anyone can do this.
June 10 603 Spring/Summer cook out!

Partner WOD

In teams of 2, for time

4 Rounds
50 Calorie Row
40 Alternating Burpees
30 Partner Wall Ball (20/14)

*Split Row evenly