Strength
1x1x1x1x1
Back Squat

Then,
Max rounds in 3 minutes of:
3 Power cleans 135#/95#
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Strength:
Max Deadlift
1-1-1-1-1

Metcon:
15 min AMRAP:
21 Kettlebell Swings 53/35
15 Pullups
9 Box Jumps 24/20

Strength:
Bench Press/& or Shoulder Press for 1 rep max
1x1x1x1x1

Then,
Metcon:
“Karen”
150 Wall Balls 20/14 with a 10′/9′ target

My daughter scraped her knee last summer and, of course, we ran to her rescue with Band-Aids… you know, the Princess kind.

The boo-boo healed up nicely, but then even the most benign incident required the same level of stat care. There was something comforting to her about that Band-Aid. It helped her. Even though she didn’t really need it.

I see something similar happening at the gym now. We’re using band aids when we may not need them anymore. No, I’m not talking about the magical adhesive bandages from Johnson & Johnson. I’m talking about those bands we all contort ourselves into daily to aid in our pull-ups.

Maybe you need the bands. Many of you do.

But I suspect that many of you are healed but find comfort in the band…or are dressing a minor paper cut as though it’s a deep flesh wound. Maybe you’re afraid of the pain of tearing the band aid off. Trust me, the quicker you do it the less painful it is.

5 rounds for time of:
10 Push Presses 135/85
20 Double Unders

Murphy
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

3 rounds:
Run 800 M
Rest 2 minutes

Paleo Informational meeting tonight, THURSDAY May 10th at 7:30 PM
Come learn what this “Paleo” diet/lifestyle is all about, and then decide if you’d like to join some of us who will try to clean up out eating habits for the next 8 weeks. By coming tonight you are NOT committing to the 8-weeks, just gathering info. No pressure.

NO 9:30 AM Class Friday, May 11th
Coach Laura, Rob and family are heading to Columbus to check out the CrossFit Games’ Regional competition!

Saturday 7:00 AM WODs begin this Saturday, May 12th.
Save your Saturday with our super swift WOD- in&out by 7:30

On the Minute for 15 min. (Going up in weight each time)
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

21-15-9
Squats 225/155
KB Swings 53/35