Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Push press, 3 reps
8 minutes on the clock to work up to a heavy 3 rep set
Post load to chalkboard/journals
-then-
For time:
Push press, 25 reps (70% of today’s 3 rep load)
Row 50 calories
Push press, 25 reps
Post load and time to chalkboard/journals

Monday 5pm Specialty Session- STRONG

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Dumbbell Strength Complex- some small variations from the norm!
6 sets not for time, 6 reps per movement
For max load, complete 6 reps each movement, unbroken:
Deadlift
Hang power clean
Push press
Front squat
Post number of sets at heaviest load to chalkboard/journals
-then-
2 attempts at 0.6 mile assault bike for time
Rest as needed between attempts
Post fastest time to chalkboard/journals and PR board (chalkboard with bike PRs)
Use these compare to dates to determine starting loads and to encourage June 29 2017, Oct 25 2016, July 18 2016, March 21 2016, Aug 12 2015 (all of these are 5 reps per movement with push press AFTER front squats!)

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
Five rounds for time of:
12 DB snatch right arm, 50/35#
12 DB snatch left arm, 50/35#
2 rope climbs, seated start and seated finish
250m row
Rest exactly 3 minutes
Post load, time, and scaling to chalkboard/journals

Wednesday 5pm Specialty Session- Gymnastics Skills and Drills

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Snatch, 1 rep
Skills and drills that lead to a new 1 rep max
Post load to chalkboard/journals and PR board.
May 9 2017 and check PR whiteboard for most recent best lift

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Clean and jerk, 1rep
Skills and drills that lead to a new 1 rep max
Post load to chalkboard/journals and PR board.
Check PR whiteboard for most recent best lift

Saturday Sessions
7am triathlon team practice- swim and run only (in that order)
9:30am WOD, Event #3 of the CrossFit Liftoff (announced on Thursday 5pm)