Memorial Day Weekend Schedule:
Saturday: Regular Schedule
Sunday: Closed
Monday; 9 am WOD: MURPH
Please Reserve. A 10 am WOD will be made available after Reservation Cap is met

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Monday: Bench Press
Tuesday: Push Jerk
Wednesday: Back Squat
Thursday: Rope Climb Technique
Friday: “Grace”
Saturday: Front Squat
Sunday: Partner WOD

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Meathead Monday:

Superset:
Bench Press: 3 x 5 (ME)
Strict pull-ups, 4 sets of burnouts (feel free to go weighted)

Giant Set:
DB Bicep Curl 3 x 8 each side (ME)
DB Ticep Kick Back 3 x 8 (ME)
Single Arm DB/KB Row 3 x 8 each side (ME)
15 GHD Situps, Scale: 15 abmat situps

Optional finisher:
1 mile time trial

Memorial Day Weekend Schedule:
Saturday: Regular Schedule
Sunday: Closed
Monday; 9 am Wod MURPH
Please Reserve. A 10 am WOD will be made available after Reservation Cap is met

==========================

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
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Deadlift
5 x 3 @ 90-95% of 5RM

Beginners: 5 x 5 add 5-10#
18:00 Cap

AMRAP 9:
7 Thrusters 95/65, Fx: 75/55
21 Double Unders

BENCH MARK WOD

“The Chief:”
5 rounds, AMRAP 3:
3 power cleans, 135/95
6 pushups
9 air squats
Then rest 1 minutes. Athlete will start where they left off.”
Compare: 9/10/2016

Handstand Walk Technique:
RX: 100m For time:
Fx: 50m For time

Partner WOD:
1 Working, 1 Resting:
For Time:
2K Row
50 Front Rack Lunges 115/80, Fx: 95/65
50 Toes to Bar
50 Burpee Box Jump overs 24/20
50 Deadlifts 165/115
2K Row

Push Press: 5 x 4 (ME)
16:00

“Kinda Like Regional WOD 1”
1 mile Run
Then 12 rounds of:
4 Strict Handstand Push Up, Fx: kipping HSPU
8 Chest to bar Pull Ups, Fx: Pull ps
12 Air Squats
25:00 Time Cap

Rx+: 1200 M Run *With a weighted vest 20/14 “