CrossFit Poway

Buy In: Agility Course

WOD
“Fran”
21-15-9 reps for time:
95 lb. Thruster
Pull-up

Top Male and Female RX times win a shirt!

Cash Out: Shoulder mobility

Buy In: Snatch Balance 3, 5 or 7

WOD
6 rounds of 2 minutes to complete:
Run 400 meters
Max reps Burpees
Rest 2 minutes

Cash Out: 30 GHD sit-ups

Buy In: Deadlift 3, 5 or 7

WOD
Complete as many rounds as possible in 12 minutes of:
Run 75 meters
155 lb. Hang Power Clean, 5 reps

Cash Out: 50 Push-ups

Rest day. Happy Mothers Day!

“CrossFit Baseball”

Buy In: Handstands

WOD
“Nancy”
5 rounds for time:
Run 400 meters
95 lb. Overhead Squat, 15 reps

Cash Out: 30 Ring dips

Buy In: Push Press 3, 5 or 7

WOD
Complete as many rounds as possible in 10 minutes of:
10 Pull-ups
10 Push-ups

Cash Out: 3 rounds of 200m run, 30 seconds couch stretch each side

Buy In: Back Squat 3, 5 or 7

WOD
“Diane”
21-15-9 reps for time:
225 lb. Deadlift
Handstand push-up

Cash Out: 30 Strict pull-ups

Buy In: Overhead Squat 3, 5 or 7

WOD
Complete as many rounds as possible in 15 minutes of:
135 lb. Front Squat, 3 reps
42 inch Box Jump, 6 reps
9 Pull-ups

Cash Out: 30 GHD sit-ups