May 2018

WOD 5 . 17 . 18 ” Laurel not Yanni  ” 6 – 5 – 4 – 3 – 2 – 1 Squat clean 185 / 125 30 – 25 – 20 – 10 – 5 Push ups Run 250m after each set.    

Wod May 17 2018 Burnt Toast 15 min amrap 15 shoulder to overhead 115/75 15 toes to bar of you finish 5 rounds : max muscle ups.

WOD 5 . 16 . 18 Maya started CrossFit while she was pregnant. She learned everything with a human being growing inside her. Any Mom knows how hard being pregnant is and even the fourth trimester ( the 3 months postpartum)  can be frustrating. Raising kids is totally rewarding , but even harder at times.

here is your last score from before! Retest the WOD , 13.1 and bring your bathing suit to dunk. Hope you been eating clean, training hard and staying away from high glycemic carbohydrates. The goal is always to see if you are on the right track – not necessartily if you reached your goal or

WOD 5 . 14 . 18 A. Thruster from the rack 5 – 5 – 3 – 3 – 3 –  2 – 2 – 2 – 2 B. “Three Eyed Jack” 3 Rounds Row 300m 20 Thrusters (45/35) 10 CTB pull ups

WOD 5 . 10 . 18 A. Find a 1RM clean and jerk 15 min B. ” Grace gets personal ” 30 Clean and Jerks for time Use 60% of your 1 RM for the load of Grace. This requires a 215  for men and 150 for woman to get a 135 / 95 load

WOD May 5 . 10 . 18 A. 12 min ABS   B. ” Jack and the beanstalk ” 10 Rounds 250m Run 1 tire flip 1 sled push ( one way 50 ft ) 1 rope climb Time Cap 22 min

A. Find a max Split Jerk in 15 min. B. ” Mario Cart ”   3 Rounds 500m Row 500m Run 50 Double Unders

Deadlift 7 x 3 Across 70 – 80%   ” Tall and Handsome” 21 – 15 – 9 Box jumps 36 / 30 Strict HSPU

WOD . 5 . 7 . 18 A. Overhead Squat 7 sets of 3. Build in load while maintaining depth, lockout and technique. B. ” Snatch and go ” Amrap 16 Row , Bike or Erg : 10 Calories 2 Squat snatches ( heavy for you ) Scale : 2 reps : Hang power snatch