WOD

1000M Run
Thrusters-50(95#-M/65#-W)
Pull Ups-30

x2 Rounds For Time:
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This is a variation of a Maters Qualifier WOD.

Strongman Training

Alvino G. on the Log getting ready for his Strongman Comp in Austin, June 6th. Then on to Nationals in October!

WOD

Weightlifting Program Posted in the Red Room(Red Room Weightlifting Club!)
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Stone 2 Shoulder-4(T)-AHAP
1 Arm KB/DB Thruster-8L/8(70#-53#-M/44#-35#-W)
Weighted Pull Up-10-12

x6 Rounds:
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Weighted Ring Push Up-Max Reps(45#-M/35#-W)
Renegade Rows-20(10L/10R-Alt)

x4 Sets
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Buy in: 2000M Row(Sub-10min: 400M Run penalty if over 10min)
then;
Swings(R)-70#-M/53#-W
Goblet Squat-70#-M/53#-W
Lateral Burpee

21, 15, 9, 6, & 3 Reps of Each For Time:
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Open Gym Crew killing it!!

 

Flex Friday!

F

WOD

Pause Snatch-7 singles @75%-80%

10min to complete. (3sec Pause at the Knee)
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Power Clean-25(125#-M/85#-W)
Double Under-50
Front Squat-25
Double Under-50
Jerk-25
Double Under-50
Back Squat-25
Double Under-50

For Time: 20min Time Cap:
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No Excuses No Missed Days: A CrossFit Story

 

WOD

Bench Press-5-8 Reps @75%-80%
2DB Bent Rows-Max Reps

x5 Rounds NFT:
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Decline Push Ups-Sub Max Reps(15minimum)
Barbell Curls-Max Reps(12 +)
Ab Crushers-20 Unbroken(25#-M/20#-W)
Hammer Strikes-15L/15R-Max Effort

x4 Rounds NFT:
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