Happy Birthday to the official First Lady of Elm City CrossFit 

Warmup: 3 Rounds of

10 KBS

20 ab mat situps

30 double unders

2 Rope Climbs

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Body Building Friday

4 Rounds ~ not for time

10 DB Bench Press

10 Single Arm DB Rows (10 on each arm)

10 OLY bar High Pulls

10 DB Side Raises 

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WOD: 4 Rounds For Time

Run Around the Building

15 Snatches 95/65#

15 Buprees

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

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Buy-in: 1 Mile Run

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WOD: Team Total ~ Teams of 2 

7 Minutes to Establish a 2 Rep Max at Each Station with 3 minutes rest between each

Station 1: Deadlift - 2 Rep Max 

Station 2: Front Squat - 2 Rep Max

Station 3: Hang Clean - 2 Rep Max (can be hang squat clean)

**Score = total weight for the team

Warmup: 3 rounds of

12 weighted step-ups 

3 forward rolls

1 dumpster dash

12 reverse hypers

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Buy-in: 50 Burpees for Time

**Top of each minute do 10 DU's 

*** 6 Minute Cap

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Strength: OTMX8 Minutes 

3 Back Squats @ BW or BW ++

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WOD: 4 x 3 Minute AMRAP with 2 minute rest between

5 KBS 70/55#

5 Box Jumps 30/24"