A.
Hang Cleans 4 X 4 – focus on cycling
B. 4 total rounds
200m run 
30 sit-ups 
20 pop squats (air squat then jump feet in the back out for second rep) 
15 hang cleans 95/65 
Round #1 0:00-7:00
#2 7:00-13:00
#3 13:00-18:00
#4 18:00- till done
*score fastest and slowest rounds, each round should be a sprint.
C. 1 min. on each side Couch stretch + :30sec cat stretch for abs/low back
Royce gettin’ after it.
If you haven’t subbed the ski erg for a row yet, you should try it.

A.
Turkish get ups 3 X 8
one arm kb snatches 3 X 8
*4 on each arm 
B.
25 calorie row 
25 kbs 55/35
25 burpees 
*3 rounds*
C. KB quad smash 
Sea of Purple

“QUINN”

Partner WOD
21 minute AMRAP
85 calorie row
Followed by AMRAP in remaining time
7 Burpees
12 squat clean thrusters 135/95
16 wall balls

Quinn Harper Eggert was born on 4/19/16.  She died 7/12/16.  Quinn endured many surgeries in her 85 days of life in The NICU at Akron Children’s Hospital.  She touched the lives of many, she was Cora’s (her twin sister’s) protector, and she will never be forgotten.

 

Purple is the Color of the day

The COMMUNITY aspect of CrossFit is hugely under-rated.  I, (and I think I can speak for the Eggert’s on this) are thankful to be a part of such a fantastic group of people.  Many Utilitarians, members and owners from other gyms in the area showed up today to pay their respects.  Awesome, words can’t express.  Thank You!

A.
Barbell Step-Ups, 4×8 to each leg


B.
Push Jerk, 4×4, cycling if possible – quality movement, not for weight


C.
AMRAP 15
10 Front Rack Lunges 95/65 (In place, not walking)
20 Barbell Hops
20 Shoulder to Overhead
40 Double Unders

D.
Lax Ball to Hip Flexors, laying on ground

Maddie, Todd, Alaina, and Longneck (L to R)

 

A.
Minute 1 – 2 Squat Snatches, build each set
Minute 2 – 2 Back Squats, build each set
Minute 3 – Rest
6 Rounds


B.
12-9-6
Squat Snatch 165/115
Back Squat 225/155 (From rack)


C.
4×10 PVC Pipe Overhead Squats
Set 1 is normal grip, each set move hands closer, slow and controlled movement
Score B

Ellen

A.
In a 2 minutes on, 1 minute off scheme:
14 Minutes: Row Max Meters


B.
In a 2 minutes on, 1 minute off scheme:
14min AMRAP
2 Rope Cimbs
20 Burpees
Score Meters from A and Rounds in B. Can be done in either order, pick up where you left off in B


C.
Trainers Choice MOB

A.
Warm up 
2 Rounds
Jog 200m
7 Light Dumbbell Squat Clean Thrusters


B.
3 Rounds for Total Time
20 Hang DB Squat Cleans 50/35
Run 400m
Rest 2 Minutes


C.
EMOM for 5 Sets: 2 Hang Squat Cleans (Barbell)
Every 2 MOM for 5 Sets: 1 Hang Squat Clean (Barbell)


D.
Pigeon Pose, 2 Minutes each side

Jason

A.
3 Rounds, not for time
10 Barbell Rows
15 Strict T2B
20 GHD Situps

B.
“TK”
8 Strict Pullups
8 Box Jumps (36/30)
12 KBS (70/50)
20min AMRAP


C.
Grab post thumb-down, turn away, 2 minutes to each arm

Royce