Call Us: (208) 863-4741

WOD

7
May

Monday CrossFit kids

Warm-Up – 4 Station Relay
Skill – Good Mornings (PVC)
WOD – 4 Rounds
• 10 Deadlifts
• 10 “Stinkbugs”
Game!

6
May

Sunday CrossFit kids

Warm-Up
3 min AMRAP
• 20 Jumping Jacks
• 3 Forward Rolls

Skill
Superman/Banana

WOD
21-15-9
• Push Press
• Deadlift
Game!

5
May

Saturday 120505

AMRAP in 10min
5 kettlebell swings, 70lb
10 burpees

Rest 5min

AMRAP in 10min
1 rope climb
10 alternating 1 leg squats
20 toes to bar

5
May

Masters Saturday

Warm Up:
400m run/500m row
10 push ups
10 sit ups
10 air squats

Balance WOD

Skill:
Dumb bell power cleans

WOD:
3 rounds:
40 ft. inch worm

rest 1 min

3 rounds:
5DB hang power clean
5DB box step ups/downs
60m farmers carry

rest 2 min

3 rounds:
5DB hang power clean
5DB box step ups/downs

Stretch

3
May

Thursday 120503

40 minutes to complete all of the following, each for time:
400m run
500m row
100 pullups
100 pushups
100 situps (straight legs, touch toes)

Strategize. You can do these in any order as long as they’re all done in the 40 minute cap. You cannot skip around movements.