WOD:
A. Snatch Training – EMOM Build Up
4 Power Snatch – 4 Snatch Balance – 4 Squat Snatch
–rest 2min/adjust weight–
3 Power Snatch – 3 Snatch Balance – 3 Squat Snatch
–rest 2min/adjust weight–
2 Power Snatch – 2 Snatch Balance – 2 Squat Snatch
–rest 2min/adjust weight–
1 Power Snatch – 1 Snatch Balance – 1 Squat Snatch
B. 8min AMRAP
5 Power Snatch 95/65 RX+ 125/85 (MRX 75/55)
5 Hang Squat Snatch
5 Ring MUs or 5 C2B Pull-Ups and 5 Bar Dips (MRX 5 Burpee Pull-Ups)
40 Double Unders
C. Flexibility/Mobility Development
10 Snatch Sotts Press
Spend 3-5min with favorite Leg, Back & Shoulder Stretches
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REMINDER: We will be hosting The Murph Challenge this Saturday, May 27th in honor of Memorial Day.
All other classes are canceled on Saturday.
We will be closed Sunday, May 28th and Monday, May 29th in observance of Memorial Day. Have a safe and fun holiday weekend CFHSV!
Debbie and Bryan! We can’t get a picture of one of them without the other right there! Two hard working individuals who make a great team! Keep it up 🙂
Debbie and Bryan! Strong hard working couple!!! Keep it up you two!
Awesome photo of an awesome couple – Love it!!!
Power couple powered up!
Only thing better than Showing Up and Showing Out is doing it together…these two ROCK!
Two bad to the bone CrossFitters in that picture. Keep it up Debbie and Bryan!
AM Open Gym – Yesterday’s WOD :
A. 6 sets of 4 reps @365 across
B. 17:49 rx ( 32kg, HSPUs, Strict T2b, 365lb )
AM Open Gym: yesterday’s WOD
A. Deadlift: 4 reps @ 255 across, 6 sets
B. 4+2 RX+ at cut off, finished at 21:56
PM Open Gym: today’s WOD
A. Power Snatch: 105(3) – 115(3) – 125(2) – 135(1)
Snatch Balance: 115(4) – 125(3) – 135(2) – 145(1)
Squat Snatch: 1115(4) – 125(3) – 135(2) – 145(x)
B. 2 + 37 RX+
PM Open Gym – Today’s WOD :
A. 4’s @95 – 3’s @115 – 2’s @135 – 1 @150
B. 2 + 6 rx +
4s – 135
3s – 165
2s – 185
1s – 225
3+4 rx+
A: 4’s-75#, 3’s-95#, 2’s-135#, 1’s-160#
B: 1+10 RX (This was my first time ever doing a WOD RX with RMU). I really appreciate everyone at the lunchtime class who create such a positive, Growth Mindset-oriented environment.
A. 4-65
3-75
2-85
1-115 ( no squat)
B. 2+5 scaled to burpee pull up/ 3x SU
A. 105-135-155-175
B. 2+38 Rx
A. 4s @ 145 – 3s @ 160 – 2s @ 175 – 1s @ 185
B. 3+14 Rx+
6:15pm Open Gym:
A: Today’s Snatch Complex
95(4)-115(3)-135(2)-155(1)
B: 4rds for Time:
5 Hang Power Snatch @115#
5 Hang Squat Snatch @115#
10cal on the Assault Bike
Time = 8:33, RX
– Had to modify today’s wod due to falling off ladder and jacking up my right foot and left shin this morning.
🤜🏼☹️
– Debbie and Brian! Always looking tough!
3 +1 Rx+ 💩
A.) 135(4s) 165(3s) 205(2s) 235(1,1) 250(1ss)
B.) 3+12 Rx+ Great push Bradley! 💪🏻