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5/2/20 Metcon Metcon (Time) For Time: 1 Mile Run 50 Pull-ups 30 Clusters (135/95)

4/28/20

4/30/20 Zoom Schedule 8am, 10am, 12pm, 4pm, 5:30pm Thursday 3PM Power Abs with Myra Zoom 564-790-2205 password 243401 Couple of reminders: You have until Wednesday at Midnight to log all of your scores. You can redo any WOD up until midnight. YOU NEED A JUDGE ON ZOOM OR in person. It can be anyone. EVERYONE

4/29/20 Zoom Schedule Wednesday 3PM Mobility with Alyson Zoom 7pm Throw Down HAP, DANE S., DERRICK and ERICH have all been called out. Zoom 564-790-2205 password 243401 Couple of reminders: You have until Wednesday at Midnight to log all of your scores. You can redo any WOD up until midnight. YOU NEED A JUDGE ON

4/28/20 Zoom Schedule Tuesday 3PM Power Abs with Jill Tuesday YES Another Throwdown at 7pm but this time it is (Josh R. Hillary, Miranda, Jason D.) All four competing at the same time on Zoom at 7pm. We will announce which WOD they are doing once we log on. Zoom 564-790-2205 password 243401 Couple of

4/27/20 Metcon Metcon (Time) 4 Rounds: 50 DU OR 150 Singles OR 75 side to side line jumps 30 Air Squats Metcon (2 Rounds for reps) For Time: Round 1 On Minute 0:00 60 Thruster Round 2 On Minute 7:00 60 Snatches If you have a barbell it is 45/35 If you have a DB

4/25/20 Zoom class 9:30AM Zoom 564-790-2205 password 243401 Metcon Metcon (Time) 3 Rounds: 400m weighted Run 400m Run 21-15-9 Power Snatches Round 1: 21 Reps at 95/65 Round 2: 15 Reps at 115/85 Round 3: 9 Reps at 135/95 ADV RX as written RX 75/55, 95/65, 115/85 Snatch alternatives Tune into zoom so we can

4/24/20 Quarantine Open Competition: Duration:  2 weeks Format: You will get 3 Individual Workouts both weeks.  All three individual workouts will be released on Sunday at 8:30pm. Results of those 3 workouts must be entered into WODify by Wednesday at midnight.  The results from all 3 workouts will then reveal the 4 top athletes (top 2 female and top

4/23/20 Thursday power Abs with JENN WARCOLA at 3pm CrossFit classes 8AM 10AM 12PM 4PM 5:30PM Zoom 564-790-2205 password 243401 Metcon Metcon (5 Rounds for reps) 5 Rounds: 1 Minute Bike or Row or Run 1 Minute Reverse Lunges 1 Minute KBS or DB swings or plate G2OH or slamballs 1 Minute Rest

4/22/20 Tuesday Power Abs video below. https://www.youtube.com/watch?v=9kL8cBTgL7g&feature=share Wednesday Mobility at 3pm CrossFit classes 8AM 10AM 12PM 4PM 5:30PM Zoom 564-790-2205 password 243401 Metcon Metcon (Time) For Time: 40 Single DB Hang Clean & Jerk (switch every 5 reps) 35 sit-ups 30 Single DB Box Step-ups 50/35 Cal Bike OR 1,000m Row OR 800m Run or