Mckenzie at the Southwest War Games.

If you didn’t max yesterday:

Squat 3RM

Press 3RM

*you can use this 1 RM predictor to calculate your approximate 1 RM.

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If you did max yesterday:

500M Row Time Trial

*Rest 3-5 minutes

5 Rounds of Cindy as fast as possible:

5 Pull Ups
10 Push Ups
15 Squats

*Rest 3-5 minutes

500M Row Time Trial

Quick shout out to Branden Embry who tested some things last Thursday and jumped 20# in his clean & jerk, back squat and deadlift!

Now it’s your turn:

Squat 3RM

Press 3RM

*you can use this 1 RM predictor to calculate your approximate 1 RM.

We’ll add some midline/accessory work on top of this each class.

Southwest War Games

Squat 3×5 (add 5# to previous)

Press 3×5 (add 5# to previous)

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AMRAP 7

10 Burpees
30 Double Unders

Reminder- We will NOT have out 3rd Saturday Community WOD this week. Chris, Josh, Heather, and Bethany are competing in the Southwest War Games. Come cheer us on starting at 9am on Saturday at the Arlington Convention Center or follow along on the online scoring HERE.

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Team Wod Thursday!!

As a team complete:

Max Distance Row
1 RM Clean & Jerk

You will have 20 minutes for each member of your team to complete a 1 RM Clean & Jerk. During this time, one team member will row. How and when you switch up rowers is up to each team. You may use a power or squat clean.

Score is max meters plus total weight.

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Max Reps:

Tabata Push Ups

Rest 1 minute

Tabata Sit Ups

(Tabata will consist of 8 rounds of 20s of work followed by 10s of rest)

This is the last week of our Strength Cycle. Keep on pushing hard!

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Squat 3×5 (add 5# to previous)

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Jackie (Event 1 at the CF Games Regionals 2013)

1000M Row
50 Thrusters (45/30#)
30 Pull Ups

Compare to 2-12-13

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7 Rounds Not For Time:

Max Handstand Holds (nose and toes on wall if you can)
15 Ring Rows

You’re all officially invited!!

Join us on Wednesday, May the 22nd for Coach T’s Wedding shower at CFW!! It’s be come and go during the Open Gym evening session 5-7pm. Come show her some love!

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Power Clean H3

15 Minutes to work up to a heavy 3 power clean. This is not a 3RM effort but go heavy. Compare to 4-18-13.

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Power Elizabeth

21-15-9

Power Cleans (135/85#)
Ring Dips

Long stretch up the caprock.

Some of you keep “checking the mileage” on your fitness journey a little too much. You step on the scale each day to see what it has to say about you. You measure yourself every class against- the clock, the weight, yourself, and that guy/girl you compete with. You get wrapped up in the numbers and forget that you’re on a ride. A ride where it’s the destination that’s most important.

CrossFit is fun. At least if you let it be. Don’t sweat the small stuff.

Eat. WOD. Recover.

Those are the big steps. While you’re at it, make a new friend and remember that above all- CFW is a community. We’re all on this trip together. Let’s hit the gas pedal and go!

Bodacious Biles Brothers

Weighted Pull Up

3-3-3-3-3

Try to beat 4/22/13.

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For Time:

50 Walking Lunges
25 Sit Ups
50 Russian KBS (53/35#)
25 Sit Ups
50 Walking Lunges