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 “

Lets keep the rounds of Cindy coming as we prepare for Memorial Day Murph. Hit 3 rounds every workout day, or more if you want!
1 Round of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Add your rounds up on the Community Goals section of the Goals Board. (please write neatly)
Challenge yourself with Strict,weighted, banded, ring rows. whatever it takes.

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Snatch:
Find 1 RM

Superset Strength
Back Squat:
3 x 6 (ME)

Barbell Row
3 x 10

Bring a Friend day Today! Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary.  We want to share our passion for what we do here with others and it starts with you.

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Lets keep the rounds of Cindy coming as we prepare for Memorial Day Murph. Hit 3 rounds every workout day, or more if you want!
1 Round of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Add your rounds up on the Community Goals section of the Goals Board. (please write neatly)
Challenge yourself with Strict,weighted, banded, ring rows. whatever it takes.

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10min AMRAP
10 KB swings
15 Lunges (with KB or bumper plate if desired)
20 Air squats or goblet squats
25 Mountain Climbers

12 Min AMRAP with a partner
200m run with a med ball (one per partner)
20 over the box jumps (ok for feet to touch the top of the box)
20 over your partner burpees (partner is holding a plank position)

Finisher:
Tabata ABMAT sit-ups