WOD - Wednesday, 5.20.2015

Memorial Day Murph heat signups are up at the front desk.  Sign-up is mandatory if you want your choice of start times.  The Hero WOD Murph celebrates a local hero and represents no better way to honor him then taking on this WOD for Memorial Day.

Active Life is the new hot spot for birthday parties, sweet 16s, bat mitzvahs, baptisms, and bachelor parties.  Inquire at the front desk to book yours!  Great job Molly handling a gym full of 5 year-olds!

Active Life is the new hot spot for birthday parties, sweet 16s, bat mitzvahs, baptisms, and bachelor parties.  Inquire at the front desk to book yours!  Great job Molly handling a gym full of 5 year-olds!

Old school CrossFit HQ video talking about this classic workout.

CROSSFIT
WARMUP

Duck Walk Forward
Duck Walk Backward
5 Kossacks (each side)
5 Bulldogs

STRENGTH

8x2 Dynamic Squats with 3 second pause @50-60% of 1RM

*30 seconds rest between sets

3x30m Single Arm Farmers Carry (each arm)

PRE WOD
Review Sumo Deadlift High Pull and other WOD movements

"Fight Gone Bad"

3 rounds:
1 minute Max Wall Balls (20/14)
1 minute Max Sumo Deadlift High Pulls (75/55)
1 minute Max Box Jumps (20") -- same for everyone
1 minute Max Shoulder to Overhead (75/55)
1 minute Max Row for Calories
1 minute rest

Score is total reps.

Accessory:
3x10 Weighted Step Ups (each leg)
3x6 Alternating Lateral Box Jumps
 

FITNESS (11AM, 7PM)
Warmup

With a Partner: Partner 1- 200m run while Partner 2 holds front plank- switch. Partner runs 200m, Partner 2 holds L side plank- switch, Partner 1 runs 200m, partner 2 hold R side Plank- switch

Mobility WOD
with a PVC: 3 rounds of 10 OHS, 10 Thrusters, 10 sots press

WOD
30-20-10 Double unders, toes 2 bar, goblet squats (53/35)