Wednesday 5/2

Fundamentals at 630PM!

Chest Passes and Bench Press
5 rounds for load:

15 Medicine Ball Chest Pass

5 Bench Press

then

Slam balls, Push Press, Muscle-ups, and Double unders
For time with a 15 minute cap:

10-9-8-7-6-5-4-3-2-1

Slam Balls (30/20)

Push Press (95/65)

Bar Muscle-ups

25 Double-unders

Tuesday 5/1

Oly Club at 630PM!

Row, HSPU, Row
For time with a 15 minute cap:

1000m Row

30 Strict Handstand Push-ups

1000m Row

then

Deadlifts and Box Jumps
For time with a 10 minute cap:

21-15-9

Deadlifts (225/155)

Box Jumps (30/24)

Monday 4/30

Fundamentals at 630PM! Hatch Squat Cycle Week 5 / Day 1 Back Squat Back Squat for load: #1: 8 reps @ 65% #2: 6 reps @ 75% #3: 4 reps @ 85% #4: 4 reps @ 90% Hatch Squat Cycle Week 5 / Day 1 Front Squat Front Squat for load: #1: 5 reps @…

Friday 4/27/18

Bike and Booze tomorrow at Poes Tavern at 1PM! Handstand Walk: Max Distance and Practice then CrossFit Games Online Qualifier 3 Complete as many rounds as possible in 20 minutes of: •50 wall-ball shots •100 double-unders •50-ft. handstand walk •100 double-unders •50-cal. row •100 double-unders •50-ft. handstand walk •100 double-unders Rx: Ages 16-17 and 35-54:…