Strength: Press

Novice: 5-5-5 (add 5 lbs to last workout)

Intermediate: 3-3-3+ @ 70-80-90% 1RM

WOD: Hammer

5 rounds for time of,

5 Power clean (135/95)

10 Front squats

5 Push jerks

20 Pull ups

Rest 90 seconds

Benchmark Friday

Strength: Power clean

3-3-3-3-3 (add 5 lbs to last workout)

WOD: "Helen"

3 Rounds for time of,

400m Run

21 Kettlebell swings

12 Pull ups

Crossfit

Make up a WOD that you missed this week, work on a skill, rest or do CFFB!

Crossfit Football

Strength: Squat 3X5 (add 5 lbs to last workout)

Bench press 3X5 (add 5 lbs to last workout)

WOD: For time:

150 Push Ups

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

Congratulations to Jessica Galati, our " Gridiron Great" from the month of April! Jess had near perfect attendance and it showed with weekly PR's and RX'd benchmark workouts. Not bad for a new mom. Way to go Jess!

Skill: Movement review

WOD:

For time:

100 Double Unders

90 Back Extensions

80 Squats

70 Sit-ups

60 Lunges

50 Hand Release Push-ups

40 Box Jumps

30 Pull-ups

20 Burpees

10 Handstand Push-ups

Crossfit

Strength: Deadlift

Novice 5-5-5 (add 5 lbs to last workout)

Intermediate: 3-3-3+@ 70-80-90% of 1RM

WOD: 3 rounds for time,

20 Sumo deadlift high pull (with a KB)

15 Wall balls

10 Burpees

5 Pull ups

400m Run

Crossfit Football

Strength: Deadlift 5RM (add 10 lbs to last workout)

3x Max rep strict pull ups

WOD: Complete 8 rounds:

Sprint a 20 yards – 40 yards– 20 yards Shuttle Drill

*Rest 45 seconds between rounds.

*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point.

Strength: Back squat

Novice 5-5-5 (add 5 lbs to last workout)

Intermediate: 3-3-3+@ 70-80-90% 1RM

WOD: 5X 3 minute AMRAP

3 Thrusters

6 Box jumps

9 Kettlebell swings

Rest 1 minute between rounds

WOD: For time:

400m Run

12 Pull ups

6 Push press (115/75)

8 Pull ups

4 Push press

4 Pull ups

2 Push press

800m Run

2 Push press

4 Pull ups

4 Push press

8 Pull ups

6 Push press

12 Pull ups

400m Run

Crossfit

Press: 1-1-1-1-1

Push press:3-3-3-3-3

Push Jerk:5-5-5-5-5

Crossfit Football

Strength: Squat 3x5 (add 5 lbs to last workout)

Box jump 3x5 @ 80% of 1RM

WOD: complete 5 rounds for time

1 Press @ 90% 1RM

1 strict pull up

1 Press

3 Pull ups

1 Press

5 Pull ups

Benchmark Friday

Strength: Front Squat

Novice: 5-5-5(add 5 lbs to last workout)

Intermediate: 5-5-5+@ 65-75-85% of 1RM

WOD: "Kelly"

5 rounds for time

400m run

30 Box jumps (24"/20")

30 Wall balls (20/14)