Reminder: Next Monday, May 7th will be the first day for our 7:00 p.m. CrossFit Class.  Jyllianne will be coaching at 7:00 p.m. on Monday’s and Wednesday’s starting next week. Monday’s WOD A.) Deadlift:  5×7 @ 70% of your 1 rep max B.) 5 rounds for time of: •10 wall ball burpees (20/14), •10 toes-to-bar

A.) Power Snatch: 5 (60%), 5 (70%), 5+ (80%) B.) 10 min. AMRAP of: •10 over-head squats (105#/85#), •20 box jumps (24″/20″)

A.) Snatch Grip Romanian Deadlift: 10-8-8 B.) 4 rounds of: •1 rope climb (3 progressions), •100 ft. kb farmers carry (70#/53#), •10 tire flips, •run 400 m. (rounds 1 & 2) / run 200 m. (rounds 3 & 4)

PLEASE COME PREPARED TO DO SOME ROPE CLIMBS AND TIRE FLIPS TOMORROW

A.) Strict Press:  10 (60%), 8 (70%), 8+ (78%) B.) 3 rounds, 3 min. on 1 min. off for max reps of: •3 handstand push-ups, •13 ball slams (30/20), •23 double unders

After a long weekend we are ready to have a great work week at Huntley.  Our coaches learned a ton at the USA Weightlifting Cert and we are ready to work on our weaknesses.  There is so much technique that goes with Olympic lifting, so be ready for us to teach all of you what [...]

A.) Bent-Over-Row: 12-12-12 B.) Buy-In = 1,500 m. row, then 3 rounds of: •10 squat box jumps (24/20), •10 v-ups, •10 pull-ups, •10 jumping lunges

Wednesday’s WOD A.) Back Squat:  12 (60%), 10 (65%), 10+ (75%) B.) 12 – 15 – 18 reps for time of: •Sumo Dead-Lift High Pull (95/65), •Toes – to – bar, •Run –100 m backwards, –200 m, –400 m _____________________________________________________________ Thursday’s WOD A.) Push Press:  12 (60%), 10 (65%), 10+ (75%) B.) 7 min ladder [...]

A.) Deadlift:  10 sets of 3 rep @ 50% of your 1 rep max.  Rest exactly 30 sec. after you complete each set. B.) Power Clean: 5 sets of 4 reps @ 70% of your 1 rep max.  Rest 90 sec. between ea. set. C.) 100 kb swings for time (53/35)

Reminder:  There will be no 4 pm class today! 5pm and 6pm are still on. WOD: A.) Floor Bench Press:  12 (55%), 10 (65%), 10+ (85%) B.) 12 min. AMRAP of: •10 push-ups (hand release), •15 wall ball (20/14), •20 double unders C.) Cash Out: Free handstand practice: •Holds •HSPU •Wall walks •Max free holds