Wednesday, April 10, 2019

Start making your way into the comp classes to get ready for MayDay Mania 4.0.

We are going to be testing and releasing workouts after this weekend, but for now just prepare for the unknown and keep doing your best work day in and day out.

We only have 10 spots left so get signed up ASAP to secure you have a spot to compete.

Dixon is going to be looking for volunteers and judges shortly so if you are not competing chat with him about getting involved.

CrossFit - 6/12/330/430/530

Strength & Conditioning

Death By…

Max 10 rounds (or 10 minutes) at each station.

Station 1


Start at either 15/12/9/6 reps and add 1 rep each round.


Start at either 12/9/6/3 cals and add 1 cal each round.

Burpee Box Jump Overs

Start at either 5/3/1 reps and add 1 rep each round.

If you get to round/minute 8 and you cannot complete the required reps in that minute for the final two rounds complete 30-40secs of work and rest for the remainder of the minute.

This should get hard real quick. Move efficiently through each movement.

Rest the rower/bike/ski each time.

Take 2 minutes to transition between stations.

Stars for Life - 10am


General Movement

Waiter Tag

Rd 1: 5 squats if out

Rd 2: 3 pushups if out

Rd 3: Elimination

Skills to Review

Wall Walks

3 attempts each person

MB Squats

5reps alternating back and forth with partner for 3 minutes (try to get 4-5 sets)

New Skills

Pushups - Hand Release/knees/toes

3 sets of 5 reps

MB Situps

3 sets of 5 reps


With a partner

3 minute AMRAP - Rest 3 minutes x 2

Partner A works for 3 minutes and then partner B works for 3 minutes (do that twice)

3 Pushups

4 Shuttle Runs

5 MB Situps

6 MB Squats

Comp Class - 630pm

Class WOD



Comp WOD

- Team 782