WARM-UP Ladders 2 Rounds: 10 PVC Pass Throughs 10 PVC Back Squats 10 PVC Good Mornings 10 PVC OHS STRENGTH Ring Dips, 7×7 WOD 30 Box Jumps (24/20) 30 Clean and Jerks (135/95) 30 Box Jumps

WARM-UP 400m Run 5:00 Jump Rope SKILL WORK 3 x 30 Banded Good Mornings 5x Max Effort Ring Hold (:60 Rest Between Efforts) MOBILITY WOD “Nicole” 20 min AMRAP: 400m Run Max Effort Pullups **Score = Total Pullups

BUY-IN: 400m Run 200m Run backwards Coaches PVC Warm-up Endurance WOD: 5 x 250m Row (all out sprints) WOD: For Time: (20min cutoff) 50 AbMat Sit-ups 50 Wall Ball Shots (20/14) 400m Run 50 Wall Ball Shots 400m Run 50 Wall Ball Shots 50 AbMat Sit-ups

WARM-UP 2x 200m Row Fence Drills Wall Squats 10 PVC Pass Thrus SKILL Max Turkish Get Up WOD 5 Rounds For Time: 10 KBS (24/16) 5 Burpees 10 KB Press 5 Burpees 10 KB High Pulls

WARM-UP 400m Run Everett WU 3 Rounds of Cindy STRENGTH Weighted Step Ups Males: 24” Box/135 lbs Females: 20”Box/95 lbs WOD For time: 75 Snatches (75/55) *EMOM do 10 DU (20 SU) **Workout Starts With DU

WARM-UP 3 Sets: 10 PVC Pass Thru’s 10 Ice Skaters 10 Figure 8’s 10 Lunges (Each Leg) w/PVC 10 BSQ w/PVC 10 OHSQ w/PVC STRENGTH 4 Rounds: 5 BSQ @ 75% 10 KBS (32/24) WOD 3 Rounds: 400m Run 20 OHS (95/65) 30 LHPU 40 Situps

Today is Matt Molak’s 50th Birthday and we chose to do the “Filthy Fifty” WOD today in honor of his birthday.  Matt is a regular at our 5:30AM class and is a great example of how being committed to a strength program coupled with CrossFit can turn you into a great athlete even at 50

BUY-IN: 500m Row x 2: 8 Lateral Lunges 8 Baby Squats 8 Jumping Squats 8 Frog Jumps 8 Vertical Jumps Endurance WOD: 5,000 meters rowed as a team of 3 (20min cutoff) WOD: For Time 10 – 9 – 8 – 7 – 6 Pull-ups 5 – 4 – 3 – 2 – 1 Clean &

WARM-UP: 200m Run/Row Bear Crawl Length of Gym Burpee Broad Jump Length of Gym 30 Air Squats 40 DU/20 DU Attempts 200m Run/Row SKILL: Hip Snatch WOD: Every Minute on the Minute for 15 Min: 2 Hip Snatch (135/95) 10 DU (20 SU) CASH OUT: Alternating Tabata Situps/Planks *12 Total Rounds **Count Total Sit-ups

I hope everyone had a great weekend and enjoyed the opportunity to have open gym on Saturday morning!  Make sure to let the coaches know if you enjoyed it, disliked it or what could be done to make it better! I wanted to say a few words about how amazing our CrossFit community has become.