Tuesday
WOD 

5-3-1 Wendler Shoulder Press

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.

If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one repmax. Set#2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.

If you are on week #3: Set #1 is 5 reps at 75% of your “working” one repmax. Set#2 is 3 reps @ 85%. Set #3 is 1 rep (or more) @ 95%.

If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps @ 50%.  Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press.  IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 5 LBS TO YOUR WORKING 1RM PRESS.

THEN…

Benchmark WOD 2
“Grace”

Complete 30 Clean & Jerks for time (M: 135 lbs, W: 95 lbs)

Compare to 28 December 2010, 31 May 2011, & 17 January 2012


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Kids Class Schedule Change:

CrossFit Kids Summer Program
June 18th – August 1st*

Mondays & Wednesdays 

Ages 8-12    4:30pm – 5:00pm
Ages 13- 16   5:00pm – 5:45pm

6 week program of 12 classes for only $50. 

* There will be no classes the week of July 4th