Tuesday, May 18
Workout of the Day
Warm Up (Not Scored)
2:00 Easy Row
-into-
2 rounds
5 Squat Jumps
W/empty bar
5 elbow rotations/side
5 front squats
-into-
Hip warm up/side
10 lateral raises
10 big circles each direction
10 big swings
Front Squat/Box Jump (Load)
In The Hole Front Squat:
Every 2:30
- 5x3 (Build in weight)
- Perform 5 Tall Box Jump in between front squat sets.
Winston (Time)
Open
EMOM x 12:00
200/175m Row

CrossFit Intermediate
EMOM x 12:00
175/150m Row

CrossFit Lite
EMOM x 12:00
150/125m Row

CrossFit Foundations
EMOM x 12:00
125/100m Row
Monday, May 17
Workout of the Day
John Wick (Time)
Open
For time:
For Time:
800m Run
30 Pull-ups
60 Push-ups
90 Air Squats
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats

CrossFit Intermediate
For Time:
800m Run
30 Assisted Pull-ups
60 Scaled Push-ups
90 Air Squats
400m Run
20 Assisted Pull-ups
40 Scaled Push-ups
60 Air Squats
200m Run
10 Assisted Pull-ups
20 Scaled Push-ups
30 Air Squats

CrossFit Lite
For Time:
600m Run
30 Ring Rows
45 Scaled Push-ups
60 Air Squats
300m Run
20 Ring Rows
35 Push-ups
50 Air Squats
100m Run
10 Ring Rows
20 Scaled Push-ups
30 Air Squats

CrossFit Foundations
2 Rounds for time:
300m Run
10 Ring Rows
20 Scaled Push Ups
30 Air Squats
Saturday, May 15
Workout of the Day
Operation 709 N.30th Street (Time)
Partner WOD
For time and quality of equipment
Move the gym!
Friday, May 14
Workout of the Day
Warm Up (Not Scored)
2 Rounds
30 Singles/15 DU’s
10 Up Downs
5 Down Dog to Cobra Transitions
3 Snatch grip Deadlifts
3 Snatch grip high pulls
3 Snatch Balances

Warm Up Snatch Weight
Opie (Time)
Open
Every 2:30 x 10 Rounds
1 Squat Snatch (155/105)
10 Burpees over bar
30 Double Unders

CrossFit Intermediate
Every 2:30 x 10 Rounds
1 Squat Snatch (app weight)
10 Burpees over bar
60 Single Unders

CrossFit Lite
Every 2:30 x 10 Rounds
1 Power Snatch (app weight)
10 Burpees over bar
30 Single Unders

CrossFit Foundations
Every 2:30 x 5 Rounds
1 Power Snatch (app weight)
10 Burpees
30 Single Unders/Jumping Jacks
Thursday, May 13
Workout of the Day
Warm Up (Not Scored)
For Row
200m Row
10 alternating inverted toe touches
5 squat to stand

For Run
100m Jog
Pigeon walk
Penguin walk
Walk on toes
Walk on heels
High Knees
Butt Kicks
:30 calf stretch/side
Run or Row (Time)
Row
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
250m fast

No rest in between/recover on easy/moderate sets

Run
200m easy
200m moderate
200m easy
200m moderate/fast
200m easy
200m fast

No rest in between/recover on easy/moderate sets

The intended stimulus here is to really push the last set, if you record your time each set, the last set should be your fastest.
Wednesday, May 12
Workout of the Day
Warm Up (Not Scored)
1:00 Row
10 pass throughs
5 wall squats
Banded 7’s
5 muscle snatches
Aunt Bee (Time)
Open
5 Rounds for time:
15/12 Cal Row
15 Hang Power Snatches (75/55)
15 Overhead Squats (75/55)

CrossFit Intermediate
5 Rounds for time:
15/12 Cal Row
15 Hang Power Snatches (65/45)
15 Overhead Squats (65/45)

CrossFit Lite
5 Rounds for time:
12/9 Cal Row
12 Hang Power Snatches (app. Weight)
12 Front Squats (app weight)

CrossFit Foundations
3 Rounds for time:
12/9 Cal Row
12 Alternating Dumbbell Snatches
12 Air Squats
Tuesday, May 11
Workout of the Day
Warm Up (Not Scored)
2 Rounds
1:00 Bike
3 squat jumps
3 deadlifts
3 clean high pulls
3 muscle cleans
10 alternating inverted toe touches
Barney Fife (Time)
Open
50/40 Calorie Assault Bike
5 Rounds
5 Power Cleans (135/95)
5 Burpee Box Jump Overs (30/24)

-into-

40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (30/24)

-into-

30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Jump Overs (30/24)

CrossFit Intermediate
50/40 Calorie Assault Bike
5 Rounds
5 Power Cleans (115/65)
5 Burpee Box Jump Overs (24/20)

-into-

40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (135/75)
4 Burpee Box Jump Overs (24/20)

-into-

30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (155/95)
3 Burpee Box Jump Overs (24/20)

CrossFit Lite
40/30 Calorie Assault Bike
5 Rounds
5 Power Cleans (app weight)
5 Burpee Box Jump Overs (app height)

-into-

30/22 Calorie Assault Bike
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Step (app height)

-into-

22/16 Calorie Assault Bike
3 Rounds
3 Power Cleans (app weight)
3 Burpee Box Step Overs (app height)

CrossFit Foundations
25/20 Calorie Assault Bike
5 Rounds
5 Power Cleans (app weight)
5 Burpees

-into-

20/16 Calorie Assault Bike
4 Rounds
4 Power Cleans (app weight)
4 Burpees

-into-

15/12 Calorie Assault Bike
3 Rounds
3 Power Cleans (app weight)
3 Burpees
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