Saturday

Warmup: Coaches Choice

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WOD 1: AMRAP 7

15 Shoulder to Overhead 135/95#

15 Shoulder to Overhead 155/105#

15 Shoulder to Overhead 185/135#

Rest 5 minutes

WOD 2: AMRAP 7

15 Cleans 135/95#

15 Cleans 155/105#

15 Cleans 185/135#

Rest 2 minutes

WOD 3: AMRAP 7

Row or Run Max Distance

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7 am Sunday Funday Workout - Everyone welcome

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Monday

Warmup: 6 rounds of

6 burpee broad hops

6 pullups

6 kb goblet squats

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Buy-in: Reverse Hypers 3x12

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Strength: One and a half Front Squats 4x10 @ BW

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WOD: For Time

5 Snatches 135/95#

15 T2B

200 meter run

10 Snatches

10 T2B

400 meter run

15 Snatches

5 T2B

800 meter run

Yep that's right! Follow us on Snap Chat!

Make sure you submit your favorite actions pictures for the Wall of Fame at Elm City. Send you photos to Joe at joe.kusnitz@elmcitycrossfit.com

Warmup: 4 Rounds of

8 dumbell lateral raises

8 dumbell side raises

20 dumbell presses

8 dips

20 jumping squats

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Buy-in: 20 HSPU's ~ not for time

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WOD: 4 Rounds for Time

5 Thrusters 115/75#

10 Bar Facing Burpees

20 Double Unders

We are gonna miss you Gabrielle!

Make sure you submit your favorite actions pictures for the Wall of Fame at Elm City. Send you photos to Joe at joe.kusnitz@elmcitycrossfit.com

Wamup: 12 minutes of

2 minutes squat therapy

2 minutes rowing

10 kbs

10 reverse hypers

5 plank to prayer

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"Half Linda" - 5! of

Deadlift 1.5xBW

Bench 1xBW

Clean .75xBW

* 7 minute CAP ~ Scale as needed

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For Time:

10! of

Wallballs 20/14#

Pushups

with 1 dumpster dash after each set

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Endurance: Meet at ECC @ 530 am

10 Rounds of:

Bike 2 miles TT (on rail trail)

Run around the building

rest 2 minutes