WODS: May 2017

CALENDAR VIEW
Wednesday, May 31 2017
Whaaaboooom!!
Whaaaboooom!! 10 Rounds:
30 x Double Under
5 x Thruster (135/95)
*10 MIN CAP*
*Make Sure Thrusters Stay Unbroken*
Tuesday, May 30 2017
Tamatoa
Tamatoa

21-15-9
Deadlift (225/155)
Box Facing Burpee Box Jump Over (24/20)
*9 MIN CAP*

Friday, May 26 2017
Central Regional
Central Regional 10 MIN AMRAP:
3-6-9-12-15-18-...
Pull Up
Box Jump (24/20)
Snatch (75/55)

The Central Regional is going on here in Nashville all weekend. If you go, wear your CFN gear so we can easily find each other!
Thursday, May 25 2017
#ImmunityTrain
#ImmunityTrain 12-9-6
Clean & Jerk (2 x KB 32/24kg)
Bar Muscle Up
*9 MIN CAP*
Wednesday, May 24 2017
Seefood
Seefood 5 Rounds:
10 x Bar Facing Burpee
10 x Hang Clean (135/95)   {95/65}
10 x Toes 2 Bar
*12 MIN CAP*

Rooftop Rest Day Event Info
Tuesday, May 23 2017
Dead Leg 'Karen'
Dead Leg 'Karen' 20 MIN EMOM:
Min 0-4: 3 x Deadlift ~70%
Min 5-9: 2 x Deadlift ~80%
Min 10-14: 1 x Deadlift ~90%
Min 15-19: 5 x Deadlift ~70%
*Each Round Starts w/ 20 x Double Under*

Then

"Karen"
150 x Wall Ball (20/14) to 10ft
*10 MIN CAP*
Monday, May 22 2017
Justin Hyde's B-Day WOD
Justin Hyde's B-Day WOD 15 MIN AMRAP:
4 x Squat Snatch (135/95)
4 x Muscle Up

*Scale 1 MU = 1 C2B & 1 Ring Dip*
Friday, May 19 2017
Alien: Covenant
Alien: Covenant 100 x Double Under
50 x Toes to Bar
30 x Thruster (135/95)
100 x Double Under
30 x Thruster (135/95)
50 x Toes to Bar
100 x Double Under
*20 MIN CAP*
Thursday, May 18 2017
Pax Au Telemanus
Pax Au Telemanus 9-7-5
Deadlift (315/205)
Muscle Up
*10 MIN CAP*
Masters Rx(225/155)
Wednesday, May 17 2017
Josi
Josi 40-30-20-10
Wall Ball (20/14) to 10ft
12-9-6-3
Clean (135/95)
*12 MIN CAP*
Tuesday, May 16 2017
Helen
'Helen'
3 Rounds:
400M Run
21 x KB Swing (24/16kg)
12 x Pull Up

Last Done October 10, 2016
Monday, May 15 2017
Broken Halos
Broken Halos

12 MIN AMRAP:

9 x C2B Pull Up

6 x Snatch (115/75)

3 x Overhead Squat

MRx: (75/55)

Friday, May 12 2017
Taserface
Taserface 5 MIN AMRAP:
150 x Double Under Buy In
AMRAP:
12 x Push Jerk (115/75)
12 x C2B Pull Up

Rest 2 MIN

5 MIN AMRAP:
100 x Double Under Buy In
AMRAP:
9 x Push Jerk (135/95)
12 x C2B Pull Up

Rest 2 MIN

5 MIN AMRAP:
50 x Double Under Buy In
AMRAP:
6 x Push Jerk (155/105)
12 x Pull Up

*Post Score For Each AMRAP*
Thursday, May 11 2017
Krista's B-Day WOD (Kelly)
Krista's B-Day WOD (Kelly) 'Kelly'
5 Rounds:
400M Run
30 x Box Jump (24/20)
30 x Wall Ball (20/14) to 10'
*30 MIN CAP*
*SERIOUSLY Consider scaling to 3 rounds*
Wednesday, May 10 2017
Yondu
7 MIN EMOM:
5 x Hang Squat Clean (115/75)
8 x Bar Facing Burpee
*If you miss a round, rest until next*
*Scale to complete 7 Rounds!*

Then

30 x Strict Pull Up
60 x KB Snatch (24/16kg)
120 x Jumping Lunge
*10 MIN CAP*
Tuesday, May 9 2017
Diane
Diane 21-15-9
Deadlift (225/155)
Handstand Push Up
Last Done June 8, 2017
Monday, May 8 2017
Colby's B-Day WOD:
Colby's B-Day WOD: 30 x Overhead Squat (135/95)
12 x Muscle Up
20 x Overhead Squat (185/125)
9 x Muscle Up
10 x Overhead Squat (225/155)
6 x Muscle Up
*12 MIN CAP*
*Sub 1 C2B & 1 Ring Dip Per Muscle Up*
Friday, May 5 2017
2011 CrossFit Games Workout 1
2011 CrossFit Games Workout 1 5-4-3-2-1
Rope Climb
Clean & Jerk
*12 MIN CAP*
Men's Rx: (145/165/185/205/225)
Women's Rx: (115/125/135/145/155)
*Sub Perpendicular Hang Pull Ups 3 x for Every Rope Climb*
Rich Froning: 4:56
Annie Thorisdottir: 6:54
Thursday, May 4 2017
May the 4th!
May the 4th! 5 Rounds:
10 x Hang Snatch (135/95)   {95/65}
10 x Sumo Deadlift High Pull (135/95)   {95/65}
*9 MIN CAP*
Wednesday, May 3 2017
Brandon Wen's Farewell WOD
Brandon Wen's Farewell WOD 60 x Bar Facing Burpee
5 x Bar Muscle Up
50 x KB Swing (24/16kg)
5 x Bar Muscle Up
40 x Ring Dip
5 x Bar Muscle Up
30 x Clean (165/115)
5 x Bar Muscle Up
20 x Jerk (165/115)
5 x Bar Muscle Up
10 x Thruster (165/115)
5 x Bar Muscle Up
*20 MIN CAP*

Brandon is moving to attend Graduate School at UT Knoxville
Tuesday, May 2 2017
Manolin
Manolin 5 MIN AMRAP:
21 x Wall Ball (20/14)
12 x Toes 2 Bar

1 MIN REST

5 MIN AMRAP
30 x Double Under
9 x Overhead Squat (115/75)

*Post Scores for both workouts*
Monday, May 1 2017
Salao
Salao 3-6-9-12-15-18-21
Deadlift (185/125)
C2B Pull Up
Box Jump (24/20)
*16 MIN CAP*

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