WOD for Thursday, 5/28/15: 6 rounds: every 2 minutes: 200m run ME strict press (115#/75#) 1 minute rest

Focused Programming and Keeping “First Things First”

“Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents.” -Greg Glassman         Every year around this time, every CrossFitter who pays…

WOD for Tuesday, 5/26/15: alternating tabata: deadlifts (185#/125#) row for calories abmat sit-ups

WOD for Monday, 5/25/15: “Murph” 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run Just a quick reminder that there will only be one class at 9:15am!

WOD for Friday, 5/22/15: 2000m row rest 1 minute 30 strict toes to bar rest 1 minute 50 GHD sit-ups

WOD for Thursday, 5/21/15: EMOM for 10 minutes: 1 hang snatch + 1 hang snatch from below the knee + 1 snatch

WOD for Wednesday, 5/12/15: AMRAP for 7 minutes: back squats (135#/95#)* *any time you break, do 20 double unders

WOD for Thursday, 5/14/15: “Randy” 75 snatches (75#/55#)

WOD for Tuesday, 5/12/15: 12-9-6 hang power clean (185#/125#) bar muscle-ups

WOD for Monday, 5/10/15: 21-18-15-9 thrusters (75#/55#) kettlebell swings (53#/35#) hand release push-ups