04-19-2017 Happy Birthday Shon Malone

New Website: www.crossfit-yelm.com



MAY 1 Thru MAY 30 "Spring food challenge" will begin:
-Weight and measures
-Before and After pictures
-Strict Paleo Diet
-Challenges WOD each day
-Challenge WOD before and after for improvement
-AIRDYNE Challenge
-RUN Challenge
-Number of WODS done challenge
*Prize for most improved in all catagories
*COST $20


Warm-up:
3 rounds
2 wall climbs
4 Jumping air squats
6 Burpees


Strength:

Wendler Week 4 deload week
Overhead squats
5x 40%
5x50%
5x60%


Metcon:

15 min amrap
Row 1000 meters
40 double unders
then the remaining time,
AMRAP of:
10 Kettlebells swings 50/35lbs
25 Ft Bear Crawl
10 Pistols
25ft broad jump
10 Goblet Squats


CrossFit Yelm