1. Regular class schedule for Memorial weekend. Monday, May 27th – Memorial Day Holiday, hours will be limited to 9a and 10a.

2. High Speed Treadmill Sign Up Sheet for Tuesday, May 28th.

WOD

Make Up Day

CFRise Endurance S&C

One round every 3 minutes for 18 minutes: (ends up being 7 rounds)
200m sprint row
10 goblet squats 1.5/1pd

CF Skills

Pistols

1. Regular class schedule for Memorial weekend. Monday, May 27th – Memorial Day Holiday, hours will be limited to 9a and 10a.

2. High Speed Treadmill Sign Up Sheet for Tuesday, May 28th.

WOD

Strength:

3X2 Front Squat at 90%

Conditioning:

For Time:
50 Wallballs
50 Toes-to-Bar
*partition however you like

Mitchdog in Estes Park!

1. Regular class schedule for Memorial weekend. Monday, May 27th – Memorial Day Holiday, hours will be limited to 9a and 10a.

2. High Speed Treadmill Sign Up Sheet for today.

WOD

Reebok CrossFit Individual Regional WOD 13.2 & 13.3

7 minutes to complete heaviest 3 rep Overhead Squat ladder
Choose a starting weight from the following weights:
W – 85, 125, 155, 175lb
M – 135, 185, 225, 255lb
*Men increase in 10lb increments and Women increase in 5lb increments.
*weight must come from the floor.
**Scale the starting weight if necessary.

Rest 2 minutes

For time:
30 Burpee Muscles Ups
(7 minute cap)

or

For time:
30 Burpee Pull Ups

CFRise Endurance S&C

8 rounds for time:
50 Double Unders
10 Wallballs 20/14lb
10 KB Swings 1.5/1pd
10 box jumps 24/20″
**scale DU to however many they can do in 1 minute in the warm up.

CF Skills

Knees-to-Elbows

Congrats to Justin A. for tackling the Tough Mudder in a blazing time of 2:10!

1. Regular class schedule for Memorial weekend. Monday, May 27th – Memorial Day Holiday, hours will be limited to 9a and 10a.

2. High Speed Treadmill Sign Up Sheet for Tuesday, May 21st.

WOD

Strength:

1.
2X3 Snatch at 75%
2X2 Snatch at 80%

2.
3X5 Snatch Pull at 90% (of snatch)

3.
1X5 Snatch Deadlift at 100% (of snatch)
2X5 Snatch Deadlift at 105%

Optional Conditioning:

For time:
1 Mile Run

or

2K Row

Lifting at sunrise.

1. No Oly Class today at 9a. You’re are welcome to lift, but no Oly coaches will be present.

2. High Speed Treadmill Sign Up Sheet for Tuesday, May 21st.

WOD

Partner 100’s (2011 Regional WOD 11.4 – Individual)

For time:
100 Pull Ups
100 KB Swings
100 Double Unders
100 Overhead Squats 95/65lb
*work must be completed in order
**partners divide the work equally
***30 minute time cap

1. No Oly Class this Saturday at 9a. You’re are welcome to lift, but no Oly coaches will be present.

2. High Speed Treadmill Sign Up Sheet for Tuesday, May 21st.

WOD

Strength:

5X2 Back Squat @ 70%

Conditioning:

“Gwen”
15-12-9
Clean & Jerk
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping.
**Use same load for each set.
***Rest as needed between sets.

Leah & Kyle went Rx yesterday.

1. No Oly Class this Saturday at 9a. You’re are welcome to lift, but no Oly coaches will be present.

2. High Speed Treadmill Sign Up Sheet for Tuesday, May 21st.

WOD

Make Up Day

CFRise Endurance S&C

Tabata: 20s work/10s rest
Complete 8 rounds of each exercise before moving to the next exercise
Row for calories
Hang Snatches 65/45lb
Lateral jumps over bar
Push Ups
*record total reps

CrossFit Skills

Shoulder Press, Push Press, Push Jerk

1. High Speed Treadmill Sign Up Sheet for Tuesday, May 21st.

WOD

Strength:

5X1 Front Squat @ 90%

Conditioning:

5 sets for total time of:
200m Run
20 Front Rack Lunges 95/65lb
Toes-to-Bar
rest 90 seconds

CF Skills

Double Unders

1. High Speed Treadmill Sign Up Sheet for today.

WOD

Skill:

Muscle Up Progressions

Conditioning:

4 rounds for time:
7 Muscle Ups
400m Run

alternate workout

4 rounds for time:
10 Ring Dips
10 Pull Ups
10 Ring Rows
400m Run

CFRise Endurance S&C

20 minute AMRAP:
5 Push Press 95/65lb
10 Hang power cleans 95/65lb
400m Run

CF Skills

Front Squats

Champion!

1. High Speed Treadmill Sign Up Sheet for Tuesday, May 14th.

WOD

Strength:

1 Power Snatch + 2 Snatch Push Press + 2 Overhead Squat

1 set at 70% (of PS)
2 sets at 75%
2 sets at 80%

Conditioning:

10 Minute AMRAP:
10 Hang Power Snatch 75/55lb
20 Wall Balls 20/14lb