* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts.

** There will be no CrossFit Kids classes this week. All other classes are on as scheduled.

*** Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st.

**** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th

***** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph

Pre Class:

1) 20 minute EMOTM:

Movement 1 – 1 Heavy Double Overhand Axle Deadlift

Movement 2 – 1-10 Kipping Ring Dips

For the Deadlift work with weights that you can not only pick-up but that you can put back down in a controlled manner. Pick reps you can maintain for the Ring Dips.

WOD:

2) 1 Snatch+ 1-5 Strict Pull-ups or Ring Rows: EMOTM for 10 sets

Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. Pull-ups/Ring Rows should not be done to failure or even to where they are a big struggle focus on smooth, slow, and controlled reps. Pick a rep count you can maintain.

3) 1 Clean+ 1-5 Strict Pull-ups or Ring Rows: EMOTM for 10 sets

Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. Pull-ups/Ring Rows should not be done to failure or even to where they are a big struggle focus on smooth, slow, and controlled reps. Pick a rep count you can maintain.

4) 7 minute EMOTM:

15 Wall Balls 30/20

Max Power Cleans 135/95

For this workout you must perform 15 Wall Ball each minute and then as many reps of the barbell movement in the remainder of the time. If you feel you can’t sustain the prescribed Wall Balls for all 7 rounds scale accordingly.

Extra Work:

5) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

6) Sled Drag: 400m @ Bodyweight

Scale as needed to keep a consistent pace/movement.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=xdfzEU5xY2M