AMRAP in 13 minutes of: 6 weighted pull ups (45/25#) 6 box jumps (30/24") 12 slam balls (40/30#) WOD Notes:  Compare to CFFB on 160509. Schedule Notes:  CFE is cancelled for Thursday, May 19th (this…

"Grace" 30 power clean & jerks for time (135/95#) WOD Notes: Grace is a CrossFit benchmark WOD, designed to be a very short metcon (ideally in the sub-5 minute range). There will be a 12 minute time…

Complete for time: 3 rounds of Cindy 50 wallballs (20/14# to 10/9') 3 rounds of Cindy 50 box jumps (24/20") 3 rounds of Cindy 50 burpees 3 rounds of Cindy WOD Notes:  A round of…

High hang snatch 5x2 (50% 1RM snatch) Then Snatch 1-1-1-1-1-1 WOD Notes:  For the high hang snatches, we will be starting with a vertical torso (as opposed to hip hinging over the bar to start). …

AMRAP in 11 minutes of an ascending ladder by 3's of: back squats (155/105#) Complete a 30 yd farmer carry after each set AHAP. Then  500m row  WOD Notes:  The back squat workout will be…

Partner Interval 20 rounds (10 each) for time of: 5 toes to bar 10 DB power snatches (70/50#, 5Rt/5Lt) 20 double unders WOD Notes:  For this workout, one partner will complete a full round of 5/10/20…

Complete for time: 20 deadlifts (275/185#) 20 burpees 20 overhead squats (115/75#) 20 burpees 20 chest to bar pull ups 20 burpees 20 box jumps (30/24") 20 burpees 20 DB cleans (45/30#) 20 burpees WOD…

Thruster 3-3-3-3-3 Then 800m run for time

Tabata: pull ups Russian twists (25/15#) wallballs (20/14# to 10/9') row (1 cal = 1 rep) WOD Notes:  The Tabata rep scheme means you will complete 8 rounds of 20 seconds of work immediately followed…

Deadlift 10-10-10 Then 5x40 yd prowler push Community Notes:  Happy Birthday Laurie!