5/18/16 Metcon (Time) 5 RFTRx:20 TTR15 KBS 70/53#10 burpees Scaled:20 knees to chest/hips15 KBS 53/35#10 burpees

5/19/16 Snatch Balance Fun! (1-1-1-1-1) 1 snatch balance + 2 OHS (5 second pause at the bottom) Metcon (Time) Buy in: 50 DU* 4 rounds of…Rx:4 ring muscle-ups8 clusters 95/65# Scaled:4 muscle-up/ pull-up progressions8 clusters 75/55# Cash out: 50 DU* *Scaled is DU attempts or 2:1 SU

5/20/16 Metcon (Time) “Isabel”30 snatches 135/95# 1 mile run “Grace”30 clean and jerks 135/95# Scaled:95/65#

5/6/16 Reminder: Please be on time to class. We will have a “late warm-up” posted on the board for those of you who are >3 minutes late. This ensures you are properly prepared for the workout without disrupting the class. 3 rounds10 calories on Assault bike10 burpees10 sit-ups10 air squats Fran (Time) 21-15-9 Thrusters, 95# […]

5/5/16 Reminder: Please be on time to class. We will have a “late warm-up” posted on the board for those of you who are >3 minutes late. This ensures you are properly prepared for the workout without disrupting the class. 3 rounds10 calories on Assault bike10 burpees10 sit-ups10 air squats Metcon (AMRAP – Rounds) EMOM […]

4/21/16 Metcon (AMRAP – Reps) Superset- 3 roundsRx:ME strict pull-ups10 thrusters 115/85# Scaled:ME pull-up progression10 thrusters 95/65# Score is number of max effort pull-ups Metcon (AMRAP – Rounds and Reps) 10 minute AMRAPRx:200m row20 T2B20 KBS 53/35# Scaled:200m row20 knee to hip20 KBS 35/26#

4/22/16 Metcon (Time) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1Rx:Medball burpees 20/14#Box jumps 30/24#Medball sit-ups 20/14# Scaled:Medball burpees 14/10#Box jumps 24/20#Medball sit-ups 14/10#

Bridge Metcon (AMRAP – Reps) 4 RFTIn team of 2:Minute 1 – ME Deadlift 135/95#Minute 2 – ME Calorie Assault BikeMinute 3 – ME Calorie RowMinute 4 – HSPUMinute 5 — Rest

4/25/16 Front Squat (8, 8, 8, 8) (increasing load) Metcon (AMRAP – Reps) Rx:1-3 minutes12 front squat 135/95#12 push press 135/95# 3-6 minutes15 front squat15 push press 6-9 minutes18 front squat18 push press 9-12 minutes21 front squat21 push press Scaled:95/65# Choose a weight that will allow you to complete multiple rounds

4/26/16 Metcon (Time) 27, 21, 15, 9, 3Rx:DUToes through ringsHang clean 95/65# Scaled:DU attempts, 2:1 SUKnees to hipsHang clean 75/55#