CrossFit – Sun, May 5
Cinco de Mayo Throwdown
Sunday 5/5 – No CF Classes
Come and watch! If you plan to enjoy food from the taco truck and drinks  $15 cash  for anyone that's not competing in the throwdown.Mother's Day – Join us at our regular class times and enjoy a wonderful workout, followed by mimosas and flowers!

C&J Ladder – RX (Weight)

Total weight lifted for men & Women.

If entire ladder completed under 6 minutes

note Men’s Time & Women’s time

95# 6x (570#) 75# 6x (450#)

135# 5x (675#) 95# 5x (475#)

155# 4x (620#) 105# 4x (420#)

185# 3x (555#) 125# 3x (375#)

205# 2x (410#) 145# 2x (290#)

1 minute per bar, last weight is 2 minutes

SCALED Front Squat & Push Press SCALED (Weight)

3 minutes – max Front Squat (from rack)

30 Second break then

3 Minutes max Push Press (from Rack)

Choose a weight – cannot be changed once the workout starts.

Weight * Reps = score

Combine both scores for one total.

MASTERS Front Squat Push Press MASTERS (Weight)

3 minutes – max Front Squat (from rack)

30 Second break then

3 Minutes max Push Press (from Rack)

Choose a weight – cannot be changed once the workout starts.

Weight * Reps = score

Combine both scores for one total.

WOD #2 RX (Time)

Workout #2 1 works 1 rests

RX

21-15-9 (each)

KB Swings 53/35

Burpees Over the Kettlebell

Buy Out

400M Run with KB (must run together)

WOD#2 SCALED (Time)

Scaled

21-15-9 (each)

Russian KB Swings 35/26

Burpees

Buy Out

400 M w/KB (must go together)

WOD #2 MASTERS (Time)

MASTERS

21-15-9 (each)

Russian KB Swings 35/26

Burpees

Buy Out

400 M w/KB (must go together)

WOD #3 RX (Time)

Workout #3 (Classic Chip This) – 15 Min Cap

1 work, 1 rest

RX – 100 Cal Row

70 Box Jumps 24/20

50 DB Squat 50/35

20 – 25 ft DB Farmers Carry

End with 50 Partner Med Ball Sit Ups (synchro) performed together 14#

EVERY REP NOT COMPLETED IS A SECOND ADDED TO THE TIME

WOD #3 SCALED (Time)

Scaled

1 work 1 rest – 15 min CAP

80 Cal Row

70 Box Jump or Step 20”

50 DB Front Squats 35/20

20 – 25 ft farmers carry

End with 50 Partner Med Ball Sit Ups (synchro) performed together 10#

EVERY REP NOT COMPLETED IS 1 SECOND ADDED TO TIME

WOD #3 MASTERS (Time)

MASTERS

1 work 1 rest – 15 min CAP

80 Cal Row

70 Box Jump or Step 20”

50 DB Front Squats 35/20

20 – 25 ft farmers carry

End with 50 Partner Med Ball Sit Ups (synchro) performed together 10#

Every rep not completed is 1 second added to the 15 min CAP