WOD/Events

Strength

E2MOM 10
7 Back Squats @55 – 60%

Conditioning

AMRAP 8
8 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12)
16 Burpees Over the Kettlebell

Strength

E2MOM 10
7 Deadlifts @55 – 60%

Reset every rep and start from dead stop.

Conditioning

1:00 to Complete
(20/15) Calorie Ski (Fx: 15/10) (Rx+: 25/18)

Then…

21 – 15 – 9
Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
Box Jump Overs (24/20) (Rx+: 30/24)

“Helen”

“Helen”
3 Rounds
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups

Compare to 3/5/2020

Post-WOD Finisher

3 Rounds
20 Double Dumbbell Front Rack Walking Lunges + Front Squat Each Step
Easy 200m Row/Run/Ski

Strength

E2MOM 20
1: 8 Bench Press @70 – 75%
2: 8 Pendlay Row (As close to bench press weight as possible)

AMRAP final set of both movements.

Conditioning

24 – 20 – 16 – 12 – 8 – 4
Wall Balls
Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)

Time Cap 10:00

Conditioning

Every 1:30 for 10 Rounds
1: 12/8 Calorie Row (Fx: 10/7)
6 Burpees Over the Rower
2: AMRAP
6 Push Ups
3 Power Cleans (165/115) (Fx: 135/95) (Rx+: 205/135)

Pick up where you left off on each AMRAP.

HSPU Clinic on May 12

Need to work on your handstand pushups? Join Coach Tucker for a skills clinic to work on your skills! Click here for more details.

Strength

E3MOM 15
1 High Hang Squat Snatch + 2 Hang Squat Snatches (↑)

Conditioning

EMOM 12
1: 20/15 Calorie Assault Bike (Fx: 15/10) (Rx+: 22/17)
2: :45 Double Kettlebell Front Rack Hold (24/16) (Fx: 16/12) (Rx+: 32/24)
3: AMRAP Strict Handstand Push Ups (Fx: Kipping HSPU)
4: Rest

Thank you for your feedback and responses to our annual survey! We are proud to announce Coach Cooper as Coach of the Year! He has worked hard and improved his coaching skills and was our top ranked CrossFit Coach! Congratulations Coach Cooper!

Strength

5 Rounds
:20 Biceps Curl Rack Hold
20 Biceps Curls
:20 Triceps Extension Rack Hold
20 Dumbbell Triceps Extensions

Conditioning

10 Rounds
200m Run
3 Thrusters (155/105) (Fx: 115/80) (Rx+: 185/125)

Strength

E3MOM 12
Rx+: 5 Strict Toes to Bar + AMRAP Toes to Bar
Rx: 3 Strict Toes to Bar + AMRAP Toes to Bar
Fx: 3 Strict Hanging Leg Raises + AMRAP Toes to Bar

Record lowest AMRAP set.

Conditioning

AMRAP 9
12 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
3 Rope Climbs (Fx: 2) (Rx+: 1 Legless + 2 Regular)

Conditioning

E2MOM 40
1: 30/21 Calorie Assault Bike (Fx: 25/18) (Rx+: 35/23)
2 – 4: 800m Run
AMRAP
10 Hand Release Push Ups
10 Pull Ups