Workout

Every 4 minutes for 24 minutes of:
6 bar muscle-ups
25 wall balls (20/14 lb)
18/15 cal bike erg

Each round is for time.

Workout

For time:

6-12-18-24-30
Alternating dumbbell snatches (50/35 lbs)
30-24-18-12-6
Push-ups

Workout

For load:

Front squat
5-5-5-5-5-5-5

5 high box jumps after each set.

Rest day or make-up day

__________

Read Recovery Strategies: How to Know When to Take a Day Off (and When to Keep Going) from CrossFit.com.

Workout

5 rounds for time of:
50 double-unders
12 dumbbell deadlifts (50/35 lb)
9 dumbbell hang power cleans
6 dumbbell jerks

Workout

For time:
50 kettlebell swings (62/44 lb)
400m run
40 kettlebell swings
400m run
30 kettlebell swings
400m run
20 kettlebell swings
400m run
10 kettlebell swings
400m run

Workout

Every 2 minutes for 30 minutes of:
1 snatch

__________

Watch The Snatch from CrossFit.com.

Rest day or make-up day

__________

Watch Mike Does MHS: Metabolic Flexibility To Optimize Performance from CrossFit.com.

Workout

10 rounds for time of:
10 GHD sit-ups
3 power cleans (185/135 lb)

Workout

Choose your hero workout: Murph, Bull or Lumberjack 20.

Details can be found on CrossFit.com here.

__________

Memorial Day Schedule

Classes will be held at 9:00 and 10:15 a.m. Please sign up in advance on Pike 13.