Reminder: Tomorrow there is only one 10am class, and on Monday we are doing Murph at 12pm. This will be the only class for Memorial Day. Bring your friends and family! Remember, any and every workout is scalable to each individual's ability.

WOD: Partner workout, 15 min AMRAP of:
Uneven Farmers Carry, 32-24kg/24-16kg
Burpees

Bobbi Jo, Deadlift, touch-n-go 5 reps

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A: Back Squat @80%, 6 sets of 2 reps

B: "Annie":
50-40-30-20 and 10 rep rounds; for time of:
Double-unders
Sit-ups

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Travis, Back Squat

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A: Deadlift: build up to a crisp 5RM Touch-and-Go in 5 attempts

rest 5 min

B: 10 rounds of:
Row 30 seconds @85%
Row 30 seconds @50%

rest 5 min

C: AMRAP in 5 min of Muscle-ups

Flashback: Olga, bridge demo, 4 years ago at the old box!

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Weekend Schedule Change & Monday Murph!!! On Memorial Day, next Monday, we are doing Murph! There will be one class only - 12pm. Come over and bring your friends and family! Also, on Sundays we have decided to keep 10am class only for the time being. If you are interested in some class times that you don't see on our schedule at the moment, please email us at info@crossfitlic.com

A: 4 sets, not for time:
Banded Pull-ups @41X1, 4-6 reps
Pistols, 6-8 reps each leg
L-Sit, 30 sec

B: OTM, for 20 minutes:
odd: Snatch 5 reps 115/75#
even: Sprint 100m

Kristen v. Deadlift

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A: Jerk, find your 1RM

B: 3 rounds for max reps of:
Shoulder Press, 95/65#
Push Press, 95/65#
Push Jerk, 95/65#
Start with Shoulder Press. When you can no longer Press, switch to Push Press. When you fail the Push Press, switch to Push Jerk. Rest at least 3 min between rounds.

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Watch the entire video here - Trifecta: Shoulder Press, Push Press, Push Jerk.

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A: Back Squat @90%, 6 sets of 4 reps

B: Tabata Mash-up of: Sit-ups & Push-ups

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Gerry, Rope Climb

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A: for total reps
4 rounds of: 30 sec of Hang Power Cleans @ 115#/75#, 30 sec of Rest
3 min Rest
repeat

B: Partner Workout, 4 rounds, not for time:
P1: Kettlebell Swing (Russian), 2min, 24/16kg
P2: Row 2min

Working on Mobility.

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Hoover Ball and a potluck-style BBQ is today after the 10am workout! Bring it on!

WOD: Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint

Time cap: 10 minutes

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A: Back Squat @80%, 6 sets of 2 reps

B: For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead (160 / 100 lbs)
90 foot Walking lunge with the bar in front rack (160 / 100 lbs)

Time cap: 15 minutes

log results to beyondthewhiteboard.com

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Reminder: We are playing Hoover Ball on Saturday after 10am workout, followed by a potluck-style BBQ. Bring whatever you want to see on the grill!

A: Speed Deadlift, 2 reps @ 60% + bands, OTM for 10min

B: 21-15-9 reps for time of:
Deadlift (315 / 205 lbs)
Box jump (30 / 24 inch)

Time cap: 8 minutes

log results to beyondthewhiteboard.com

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