WOD Farmer’s Breakfast (Thank Mike for this one)
400m Feed bag carry 50 Hay bail toss 100ft Tractor tire flip 50 Wood chops 50 Scoop the crap 100ft Plow the field
6am: Gary 10:50 Mike 10:55
John, Kathy, Luke, and Megan getting some cardio!
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CFWU 2/3x
30 One arm snatch (15 each arm) 30 One arm split jerk (15 each arm) 30 Back extensions
5 Rounds
Megan working on her shoulder stability.
WOD Deadlifts 10.5.5.5.5.5
Gary Scott perfecting the overhead squat during his warm-up.
Rest day Monday Memorial Day workout 9:00am
400m Run 21 Thrusters 15 DB Swings
3 Rounds Saturday Free Workout 9am, 10am O-lift skills
Row 2000m Iso handstand/iso squat-box jumps (5, 10, 15, 20 reps) 120 seconds 90 seconds 60 seconds 30 seconds
Saturday 9am Free workout!
5 Rounds 250m Sprint Row Bench press…max reps (choose 1/2, 2/3, 3/4) Body wt.
Run 800m 50 Back extentions 50 Sit-ups
400m run 10 Thrusters 10 Bar jams 10 Box jumps 400m run 20 Thrusters 20Bar jams 20 Box jumps 400m run 30 Thrusters 30 Bar jams 30 Box jumps
Remember 9am. Saturday Free workout!
100ft Lunge 50 Squats 50 Sit-ups
3 Rounds Free workout Saturday 9am….O-lift training after.
*These links are provided by the CrossFit HQ site
