Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Row a sub- 1:25/500m pace* for as many unbroken strokes as possible
Rest 3 minutes
Row a sub- 1:30/500m pace for as many unbroken strokes as possible
Rest 3 minutes
Row a sub- 1:35/500m pace for as many unbroken strokes as possible
Rest 3 minutes
Row a sub- 1:30/500m pace for as many unbroken strokes as possible
Rest 3 minutes
Row a sub- 1:25/500m pace for as many unbroken strokes as possible
Post total strokes unbroken for each set to chalkboard/journals
*There will be a TEST ROUND to start the WOD. The test is to hit the fastest pace possible in 10 strokes. The pace you hit on this test will determine your modification for this WOD.

Monday’s 5pm Specialty for June- Olympic Lifting Technique and Power
Snatch and overhead squat

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Nasty Girls
Three rounds for time of:
50 squats
7 muscle ups
61/43kg hang power clean, 10 reps
Post time and scaling to chalkboard/journals
Compare to: July 16 2016, Feb 19 2016, Strength Class on Nov 17 2015, June 21 2014, April 12 2013, Aug 21 2012, Dec 10 2009

Tuesday Open Training Hour at 5pm

Wednesday’s WOD at 7 and 9am, 4 and 6pm
Thruster, 2 reps
Every other minute for 10 rounds
Post heaviest load and number of sets at that load to chalkboard/journals
Compare to:
Feb 10 2017 (1RM), Dec 9 2016 (3 rep), June 20 2016 (5×5), April 18 2016 (3×5, 2×2), Feb 18 2016 (7×3) Sept 1 2015 (1RM), May 5 2015 (5×5)

Wednesday’s 5pm Specialty Class for June- “CrossFit Classics”
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35kg (Reps)
Row (Calories)
Post total reps for each movement to chalkboard/journals
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Tabata Super Size
20 seconds of work for max reps/10 seconds of rest for 10 rounds on each movement
One minute of rest between movements
Double unders
Ring push ups
KB swings, USA
Butterfly sit ups
Burpees, lateral jump over abmat with a clap overhead
Post total reps for each movement to chalkboard/journals

Thursday 5pm- Open Training Hour

Friday’s WOD at 7 and 9am, 3 and 5pm
Three Rounds of Kelly for time:
400m run
30 box jumps (24/20″)
30 wall ball shots (20/14# to 10/9′)
Post time and scaling to chalkboard/journals

Saturday- back at the Hut after last Saturdays’ beach WOD