 WOD: As partner complete:
3 Rounds- 20 Tire Flips, 20 Squat Cleans 125/185, * For every round each partner grab 2 dumbbells and farmers carry past fence up to the grass then run to the 800 for the 1st round, the 400 for the 2nd round, and the 200 for the 3rd round. Weight is 25/35. Grab your weights each time and bring them back with you.
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 Lift: Split Jerk 3x2
WOD: 3 Rounds: - 30 Knees to Elbows - 30 Mountain Climbers - 30 Ring Rows * Complete 2 Split Jerks between each movement - S 55/75, Rx 85/155, C 115/205 Lift: Deadlifts 3x3
WOD: 14 Minute AMRAP of: 3 Deadlifts S 95/135, Rx 165/245, C 205/315 15 Wall Balls, 1 Length Bear Crawl  Skill: Handstand Walk
WOD: 40-30-20-10 of: Sledge Hammer Hits, V-Ups, Double Unders, Front Squats 45/65 Handstand Walk 20 ft.  Lift: Snatches Practice
WOD: For time: 21 Snatches rest 3 minutes, 15 Snatches, rest 3 minutes, 9 Snatches * C 85/155, Rx 65/115, S 45/95  Today CrossFit Kenmore Members have the opportunity to celebrate with veterans from around the area by doing the WOD 'Murph' with them. Team Rubicon is a non-profit organization who will be hosting an event with us to Celebrate Memorial Day. Schedule of Events for the Day. 8:45 - Show up to the Gym, if you've never been here before you need to fill out a waiver. 9 am - Group Warmup and Stretch 9:20 - Start WOD: Your choice of 'Murph' -Run 1 Mile -100 Pulluops - 200 Pushups - 300 Squats - Run 1 Mile -or- 'Murph' Scaled. - Run 800 - 50 Pullups with a Band - 100 Rollup Pushups - 150 Air Squats - run 800 10:30 - Meat starts going on the grill 11:00 - Hopefully everyone has finished and you can dish up 11:30 - Mayor David Baker on the Memorial Day Holiday 12 till whenever - hang Great Job today, Trevor with the win for Rx Guys - 38:26, Scott B. with the win for body armor : 50:00 flat, and I think Corre took it for the girls with 48:11 but we still need to confirm the Rx.   Lift: Find your 3 Rep Max on Back Squat
WOD: 20 Minute AMRAP of: 10 Ring Dips, 20 Double Unders, Hit your 3 RM Back Squat once.  'WHITE' Modified (usually 5 rounds)
Three Rounds of:
U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.  Lift: Deadlifts 3x5
WOD: 12 Minute AMRAP of: 12 Box Jumps, 8 Deadlifts, 4 Wall Climbs  WOD: for time:
Row 1000, 50 Hip Ups (will be explained), Row 500, 50 Weighted sit-ups 20/25, Row 250, 3 Total accumulated Minutes of Plank.  Lift: Practice Power cleans - attempt a 1RM
WOD: 21-18-15-12-9-6-3 of: Power Cleans - S 45/65, Rx 75/115, C 95/145 Pullups - S Jumping Pullups, C Strict Pullups  Lift: Front Rack Lunges 3x4
WOD: 5 Rounds / rest 1 minute between rounds: 7 Handstand Pushups, 14 front rack lunges 45/65, 30 second L-sit, Run 100m We will be continuing our testing of 29 categories of fitness on a Scale of Level 1 to 4. Each day will be 3 to 6 different kinds of tests. Self Actualization will be maximized as we find out what our strengths and weaknesses are.
Thursday is a 1 mile run, Pullups, Weighted Pullups, and Box Jumps, then WOD of your choice to Rx. *use your sheet to see what each exercise requires. We will be continuing our testing of 29 categories of fitness on a Scale of Level 1 to 4. Each day will be 3 to 6 different kinds of tests. Self Actualization will be maximized as we find out what our strengths and weaknesses are.
Wednesday is a 20 meter shuttle run, Deadlift, Snatch, Handstand duration and Handstand Pushups, then WOD of your choice to Rx. *use your sheet to see what each exercise requires. We are continueing our testing 29 categories of fitness this week with a Scale of Level 1 to 4. Each day will be 3 to 6 different kinds of tests. Self Actualization will be maximized as we find out what our strengths and weaknesses are.
Tuesday is Overhead Squats, Row 2K, and Situps, then WOD of your choice to Rx. *Use your spreadsheet to view the exercise requirements and record your score. We will be testing 29 categories of fitness this week on a Scale of Level 1 to 4. Each day will be 3 to 6 different kinds of tests. Self Actualization will be maximized as we find out what our strengths and weaknesses are. We will repeat these tests in 6 months from this week and compare each area.
Monday is: Air Squats and Pistols, Pushups, Rope Climbs, Kettle bell Swings, Double-unders and a 400 meter run, then WOD of your choice to Rx. * You will be giving a sheet that shows all the different requirements for each Level  Partner WOD: Partner ‘Badger’3 rounds for time:
30 Squat cleans 65/95 30 Pull ups Run 800  Lift: Overhead Squats 3x3 WOD: ‘Karen’ 150 Wall balls for time Then…Tabata burpees *Last time we did it------->   Skill: Practice Pistols
WOD: 10 min AMRAP: Run 200 8 Pistols (4 each leg) 30 Double unders  Lift: Practice 3 Position Cleans. Your weight here is the heaviest rep of all 3 Positions.
WOD: 5 rounds: 45 second plank, 15 Slam Balls, 9 Hang cleans 75/115  Lift: Strict Press 3x5
WOD: 4 rounds: Run 400 20 Box jumps 15 KB swings 35/44 10 Strict press 65/95 Happy Cinco de Mayo! We celebrate a Mexican army's unlikely victory over French forces at the Battle of Puebla on May 5, 1862, under the leadership of General Ignacio Zaragoza Seguín. More info Here.... http://en.wikipedia.org/wiki/Cinco_de_Mayo. But lets remember the day like this: WOD: 10 AMRAP of: 5 Back Squats - S 45/65, Rx 75/115, C 95/155 5 Toes 2 Bar Lift: Go for a 1RM Back Squat Post WOD  Repeat Partner WOD: Last week we did this one and a few people have been wondering if they could give it another go to topple their last score.  Partner 'Fight Gone Bad' While your doing the exercise, your partner will record your score, and then switch. So you will do 3 Rounds: 1 minute of the movement and rest 1 minute for 30 minutes.
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