May 26th, Thursday

May 25, 2016 By Winston Thompson Leave a Comment

6,7, and 8am, noon, 4:30, 5:30, and 6:30pmCrossFit, 7:30pm yoga

Only one class on Monday for Memorial Day. 11am and we’ll be honoring MURPH!

Extra Reading

the fading meaning of GMO

Deadlift (5x5x5+)

90%of 1rm=base #
65,75, 85%

CrossFit WOD (Time)

5 rounds
20 wall balls
10 box jumps
10 TTB

May 25th, Wednesday

May 24, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, Noon, 4;30, 5:30, 6:30pm

The lunges and rope climbs will have you ready to go for the sprints. It’s total time added up from all 10 sprints. Sprint to the top of thd drive way. The rest starts on the way back.

EMOM10 Alternating

2 Rope Climbs
12 Walking Lunges

CrossFit WOD (Time)

10 Rounds of Sprint 100m
rest one minute.

May 24th, Tuesday

May 24, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

We all need to get stronger overhead. Let’s push for it in these Strict HSPU’s!

Extra Reading/watchin

Fixing Front Rack Problems

Back Squat (5x5x5+)

Start at 90% of your 1rm
65, 75, and 85%

CrossFit WOD (Time)

5 rounds
5 strict HSPU
10 pull ups
15 ghd