WOD: Jun 3, 2017

• 1 mile group run (NOT for time)
• Sn Pull: 70/3, 80/2, 90/2, 100/2, 110/2, 115/2, 110/2
• Cl Pull: 70/3, 80/2, 90/2, 100/2, 110/2, 115/2, 110/2
• RDL (1RM F/S): 60/3, 70/2, 80/2, 85/2, 90/2, 95/2
• G/M: 3 x 3 @ hi intensity

WOD: Jun 2, 2017

• Cl w/ :03 pause (knee): 50/3, 60/2, 70/2, 80/2, 85/2, 80/2, 85/2
• B/S: 60/3, 70/2, 80/2, 85/2, 90/2, 95/2, 95/2
• 10:00-15:00 on w/u, 30 on strength, 10-15 on rehab type movements

WOD: Jun 1, 2017

• Sn w/ :03 pause (knee): 50/3, 60/2, 70/2, 80/2, 85/2, 80/2, 85/2
• P/J: 60/3, 70/2, 80/2, 85/2, 90/2, 95/2, 95/2
• 10:00-15:00 on w/u, 30 on strength, 10-15 on rehab type movements

WOD: May 30, 2017

• Tue 05/30: NO 9am, NO 4:30pm
• C&S/J: 70/3+3, 80/2+2, 90/2+2, 95/2+2, 85/2+2, 90/2+2, 95/2+2
• F/S: 60/3, 70/2, 80/2, 85/2, 90/2, 95/2, 95/2
• 10:00-15:00 on w/u, 30 on strength, 10-15 on rehab type movements

WOD: May 29, 2017

• Mon 05/29: ONE 9am class for any/all available (Memorial Day)
• CrossFit Total: Sum of the Best of Each Lift
• Back Squat...Shoulder Press…Deadlift
• Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
• There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).

WOD: May 27, 2017

• Sat 9am has been moved to 8am TODAY
• H/S (knee): 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
• F/S+J (1RM Jerk): 60/3+1, 70/2+1, 75/2+1, 80/2+1, 85/2+1, 80/2+1
• 2000m C2 for time ... 3:00 recovery ... 1 mile run for time
• Please be conscientious of time as Coach Jeremy has other
  work commitments & needs to leave on time. Thank You :-)

WOD: May 26, 2017

• Fri 05/26: NO 9am, NO 4:30pm
• C&J: 60/3+3, 70/2+2, 75/2+2, 80/2+2, 85/2+2, 80/2+2
• RDL (1RM F/S): 60/3, 70/3, 75/2
• EMOM/9: Min 1 = 1 D/L (225/173) & 1 Burpee
                   Min 2 = 2 D/L (225/173) & 2 Burpee
                   Min 3 = 3 D/L (225/173) & 3 Burpee
                   Min 4 = 4 D/L (225/173) & 4 Burpee (mile)*
                   Min 5 = 5 D/L (225/173) & 5 Burpee (5x200m)*
                   Min 6 = 6 D/L (225/173) & 6 Burpee (4x200m)*
                   Min 7 = 7 D/L (225/173) & 7 Burpee (3x200m)*
                   Min 8 = 8 D/L (225/173) & 8 Burpee (2x200m)*
                   Min 9 = 9 D/L (225/173) & 9 Burpee (200m)*
• * pyramid penalty for being knocked out

WOD: May 25, 2017

• Sn: 60/3, 70/2, 75/2
• B/S: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
• 32 x :20/:10 (Tabata = 8, there are 4 movements, cycle thru)
  (A) WB (B) DU (C) OHS w/ PVC (D) Plank

PSA: May 24, 2017

• Aloha! Maxwell's & Colicchio's out. Kelly B out. Classes affected!
• Fri 05/26: NO 9am, NO 4:30pm
• Sat 05/27: Jeremy will cover but 9am moves to 8am
• Mon 05/29: ONE 9am class for any/all available (Memorial Day)
• Tue 05/30: NO 9am, NO 4:30pm

WOD: May 23, 2017

• P/C: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
• B/S: 60/3, 70/3, 75/2
• EMOM/15: 1, 4, 7, 10, 13 = 7 P/S
                     2, 5, 8, 11, 14 = 14 AKBS
                     3, 6, 9, 12, 15 = 21 MBS 

WOD: May 22, 2017

• P/S: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
• F/S: 60/3, 70/3, 75/2
• EMOM/1-3 (3) C2BPU & (3) Clusters (4x400m)***
  EMOM/4-6 (4) C2BPU & (4) Clusters (3x200m)***
  EMOM/7-9 (5) C2BPU & (5) Clusters (2x200m)***
  EMOM/10-12 (6) C2BPU & (6) Clusters (1x200m)***
• *** denotes pyramid penalty for being knocked out

WOD: May 20, 2017

• PP: 60/3, 70/3, 80/3, 90/3, 80/3
• RDL (1RM F/S): 60/3, 70/3, 80/3, 90/3, 80/3
• AMRAP/16: 4 Burpee, 8 Dips, 12 Pul Ups, 16 WB, 200m Run

WOD: May 19, 2017

• C&J: 60/3+3, 70/3+3, 80/3+3, 90/3+3, 90/3+3, 80/3+3
• B/S: 60/3, 70/3, 80/3, 90/3, 90/3, 80/3
• Min 1, 4, 7, 10, 13 = 10 D/L (225/173) (185/153) (165/123)
  Min 2, 5, 8, 11, 14 = 10 BP (135/83) (115/63) (95/53)
  Min 3, 6, 9, 12, 15 = 10 Burpee

WOD: May 18, 2017

• Sn: 60/3, 70/3, 80/3, 85/3, 90/3, est 3RM
• G/M: work up to 3x3 at max intensity
• Partner WOD: 500m/400m C2, 21 Thrusters (empty BB)
                          500m/400m C2, 15 Thrusters (increase weight)
                          500m/400m C2,  9 Thrusters (increase weight)
  *further explanation in class*