Uncategorized

Main – CrossFit View Public Whiteboard Metcon 1: Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes of: 50 DU 20 KBS (32/24kg) 7 Jerks (185/135#) Strength Conditioning 2: Metcon (Weight) EMOMx8 minutes: EVEN: 7 T2B + 7 Power Cleans, 155/105 ODD: 7 T2B + 7 Front Squats, 155/105

Main – CrossFit View Public Whiteboard Metcon 1: Metcon (AMRAP – Rounds and Reps) AMRAP 12 min of: 30 Calorie Row 15 OHS 115/80 Skill 2: Metcon (Weight) EMOMx10 minutes Snatch Grip Push Press + OHS You choose the weight and you can come off the rack if needed.

Main – CrossFit 5 days left to sign up for the open: http://games.crossfit.com/about-the-games/the-open Metcon 1: Metcon (Time) Partner WOD 5 Rounds: 20 Burpees 60 Double unders Immediately followed by: 4 Rounds: 60 Calorie Row 30 Lunges Split reps as needed

Main – CrossFit Paleo Recipe of the week: http://stupideasypaleo.com/2013/05/10/thai-coconut-soup-tom-kha/ Metcon 1: Metcon (AMRAP – Rounds and Reps) TEAM OPEN TEST Teams of 2 complete 20 min AMRAP of: 100 WB (20/14#) 100 DU 80 Box Jumps (24/20″) 80 T2B 60 C2B 60 Burpees 40 Cleans (135/95) 40 Jerks (135/95) 20 Snatch (135/95) 20 MU Split

Main – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 21 WB (20/14#) 15 Cal Row 9 Deadlifts (225/155#)

Main – CrossFit Regular class schedule tomorrow. Please sign up for class tonight no later than 11pm or there will be no coach for the 5:30am and 6:30am. Metcon 1: Metcon (Time) 15-12-9: Thruster (115/80#) C2B PU Immediately into… 15-12-9: Burpee BJ (24/20″) Squat Clean (115/80#) Weightlifting 2: Clean and Jerk (EMOMx 12 min: 2

Main – CrossFit 5:30am, 8:30am and 9:30am classes are cancelled. Normal hours for the rest of the day 12pm and on. Weightlifting Front Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x max reps) Metcon Metcon (Time) For Time: 75 Wall Balls, 20/14# 60 Box Jumps, 24/20″ 45 C2B Pull ups 30 Hang Cleans, 135/95 15 Muscle ups

Main – CrossFit Only a few days left to sign up for the Open. If you haven’t please sign up ASAP. Weightlifting Back Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90% max rep) This week we are working off of our true max number NOT our 90%. This will be our last week of this program

Main – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP Partner WOD 30 Air Squats 30 KBS 32/24kg 30 Wall balls 20/14# 30 HRPU 30 Walking Lunges One person works at a time and switch as needed.

Main – CrossFit Metcon Blake (AMRAP – Rounds and Reps) “Blake” AMRAP 20: 1 Dead Lift, 405/285 10 TTB 15 Bar Facing BurpeesWilliam Blake Marston died during a Navy Seal training exercise. Blake was a resident of New Hampshire, a graduate of Stonehill College and frequently trained at CrossFit NE.