Coaches AM WOD
With a continuously running clock complete 1 Pullup & 1 HSPU the first minute, 2 Pullups & 2 HSPUs the second minute; continue until you are not able to complete the work within a minute.

Coaches PM WOD
A1. 5 Rounds of:
Press, push press, split jerk
2-4-6
Rest 2 minutes between rounds
B1. Pushups 3x20s rest 30s
B2. V-ups rest 30s

HAPPY BIRTHDAY EMILY!

0900: Emily Birthday WOD (Women Only!)
400m run
24 Box jumps
24 Push press
24 KB swings
24 Burpees
24 Walking lunges
400m run

1100: Coach AM WOD
8 x 30:20 Treadmill tabata (12% incline, 7.2 speed - depends on your 5K pace)

1500: Coach PM WOD
"Murph"
1 Mile run
100 Pullups
200 Pushups
300 Squats
1 Mile run

Elite record holder is currently Ian (37:07)!

Coaches AM WOD:
5K

Coaches 6pm Class WOD:
3 x 800m run
rest 3 mins between efforts

Great job everybody, especially the new victims, Tim & Sean! Remember to hydrate, refuel within 30 mins by eating or drinking a mix of carbohydrates and protein.

Today's efforts:
Joe - 3:31, 3:53, 3:53
Stephen - 2:57, 3:05, 3:01
Don - 2:30 (an Elite CrossFit Record!), 2:53, 2:47
Will - 2:37, 3:03, 3:07
Dennis - 3:08, 3:15, 3:10
James - 2:58, 3:04, 3:28
Sean - 3:14
Ana - 4:07, 4:06, 4:11
Tim - 3:04, 3:22, 3:22
Jeremy - 3:01, 3:04, 3:07

WOD
Strength:
Back squat 5x1

Work:
5 RFT of
5 Burpees
10 KB Swings (1.5 pd/1 pd)
15 Wallball shots (20#/15#)