Warm up-
Core work
3 Rounds
20 sit ups
1 minute of plank
1 minute of hollow hold

Strength
Deadlifts- Light 7’s Clean up your form.
7,7,7,7,7

Wod-
Double Under DT (Pick a sensible weight-this wod is no joke, we will help you pick a weight, something you can keep moving with)
5 Rounds (15 minute cap) Its better to pick the right weight and finish than to pick too heavy of a weight and be time capped
20 doubles
12 deadlifts 155/115
9 hang cleans
6 shoulder to overhead

Strength- Snatch
FORM! from the ground. Sets of 2, add a squat if you are ready.

Wod- 25 minute time cap- Do this is any order

60 Wall Balls
60 Kb swings 55/35
60 Cals on the bike
60 Cals on the rower
60 Burpees.
60 Double unders

***Rx athletes push yourself by starting on the bikes!!

Warm up-

2 rounds
Run 400
25 sit ups

Strength
Strict press, sets of 7

7,7,7,7,light weight, stirct.. good form 60 percent-ish
Between sets up do max strict pull ups, or ring rows.

Wod-

5 rounds for time
9 Thrusters 135/95
9 Pull Ups
Run 200

Warm up,
Row 1000 or run a mile
then 3 rounds
5 pull ups
10 push ups
15 squat

Strength-
Back Squat- Deload week. light weight
10,10,10,10, at about 60-65%

Wod
15 minute ladder
1 power Clean, 1 burpee over your bar #155/115 Run 200
2 power cleans, 2 burpees run 200
3 Power cleans, 3 burpees, run 200

And on and on and on and on.. this will quickly turn from a running wod into a clean/burpee wod.

*we are closed Saturday and Sunday MAY 20 and 21st….. for beach weekend!! If you waited around and didnt book a room there most likely arent any left but you can check.  we are staying at hotel sol in redington shores. website is www.thehotelsol.com  BUT BUT BUT there are probably rooms left right across the street at Sand Vista  but you have to call them to book. Sand Vista is a small mom and pop hotel….

********If you have seen people walking around the gym with meal plans or getting personal training and are interested in either please talk to one of your coaches about pricing and availability. Personal training is really for anyone. If you are new it will accelerate the learning curve of CrossFit. If you are a veteran our coaches can take one on one time to help you with the movements you might struggle with.