We have had a nice long and fairly cool spring. Now I think it is really going to be summer. The equipment we use gets a little sweatier and less pleasant to use following someone. Please use the wipes in the white plastic bucket to wipe down abmats, bars, chalk handprints on the floor, or sweat puddles. If you keep in mind the people following you and the conditions you would prefer to work out in, we will have a better overall experience. Thanks.

MONDAY 6-17-13
21-18-15-12-9-6-3
Sumo Deadlift High Pull (75, 55)
Push Jerk (75, 55)

TUESDAY 6-18-13
CrossFit Total
Shoulder Press
Back Squat
Deadlift

WEDNESDAY 6-19-13
“Montgomery”*
5 Rounds for time:
200 meter Med Ball Run (20, 14)
20 Med Ball Cleans (20, 14)
20 Med Ball Sit-ups (20, 14)
20 Wall Ball Shots (20, 14)
* in honor of Julianna’s baby born Thursday afternoon.

THURSDAY 6-20-13
Partner Wod
3 Rounds for time:
200′ Sled Push/Pull
3 Tire Flips-each
6 Jumping Back Squats with sandbag-each
9 Burpees/Run to get a Sledge Hammer-trade and put it back
12 Sledge Hammers-each

FRIDAY 6-21-13
15-12-9
Dumbbell Thrusters (45, 30)
Pull-ups
Dips

SATURDAY 6-22-13
Open Gym with Dylan
8-10am

Posted in Workout of the Day