Training May 14th- 20th

Neale is going to the CrossFit Games!


Sunday Fun Day!

3 pm Surprise WOD


Spring Sprint Week 5


1-Minute Partner Row

Rest 1 Minute

1-Minute Partner Row

Rest 1 Minute

1-Minute Partner Row

*Each partner pulls on the rower exactly 5 times before swapping. Scored by most calories earned in your team’s best 1-minute interval. If you let go of your rower handle and let it slap into the rower at any time, perform 20 burpees during your minute of rest.


9 Rounds

2 x 30 yd Shuttle Sprint

Rest 90 seconds


Find a 1RM Dumbbell Power Snatch


2017 CrossFit Regional Event 2


Dumbbell power snatches, alternating arms @ 80+/55+ lb

Ring dips

Time cap: 15 minutes



15/12 Cal Row

25 Double Unders  

5 (Power Clean + Front Squat)*

*Choose your implement each round for Power Clean + Front Squat:

  1. Sandbag @ ~95/65#
  2. Atlas Stone @ 105-112/ 70#
  3. Keg @ ~105/65#


Skill Work on Split Jerk


Find a 1RM Split Jerk


Every 40 seconds for 15 Rounds:

1 Handstand Pushup

*Add difficulty to your HSPU or scaled variant each round.


Partner WOD


3 Handstand Pushups

6 Box Jump Overs @ 24”/20”

1 Tag Your Partner

Rx+: Strict HSPU

Partner 1 completes a full round then Partner 2 completes a full round until 20 minutes have expired.


“Tommy V”

21 Thrusters @ 115/75

12 Rope Climbs

15 Thrusters

9 Rope Climbs

9 Thrusters

6 Rope Climbs

Time cap: 30 min

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