Community Notes:

- PALEO CHALLENGE DAY 20

- Join us This upcoming Monday, May 27th as we pay tribute to one of our nation’s fallen with Memorial Day Murph. Please sign up for a heat at the box today or message a coach to let them know what time you plan on coming in. Heats will be 1:15 long.

-Buy In-

Strength: Deadlift

WOD

Front Squat 1-1-1-1-1-1-1

-Cash Out-

As Many Rounds as Possible in 7 Mons:

10 Thrusters (95/65)
10 Box Jumps (24/20)

Community Notes:

- The June On Ramp starts Monday, June 3rd and Tuesday, June 4th. If you know someone who wants to try Crossfit but is unfamiliar with the movements, our 4 week On Ramp programs breaks it all down–from basic barbell lifts Iike the back squat, deadlift, and press; to bodyweight movements like push ups and pull ups; to more technical Olympic lifts like the snatch and clean & jerk. Message us at crossfitsouthhills@yahoo.com for more info, including class schedule and price!

- PALEO CHALLENGE DAY 19

-Buy In-

Skill: Muscle Up

WOD

For Time:

5 Muscle Ups

-then-

21-15-9

Toes to Bar

Shoulder to Overhead (125/85)

-then-

5 Muscle Ups

-Cash Out-

Work on a Weakness

Community Notes:

PALEO CHALLENGE DAY 18

-Buy In-

Dynamic Warm Up

WOD

4 Rounds for Time:

500m Row
30 Hand Release Push Ups

-Cash Out-

Max Distance Farmer’s Carry (100/70)

Community Notes:

PALEO CHALLENGE DAY 16

-Buy In-

Strength: Press

WOD

As Many Rounds as Possible in 4 Minutes:

8 Pull Ups
8 Kettlebell Swings (53/35)

-Rest 2 Minutes-

As Many Rounds as Possible in 4 Minutes:

8 Handstand Push Ups
8 Kettlebell Swings (53/35)

-Cash Out-

100 Double Unders for Time

Community Notes:

PALEO CHALLENGE DAY 15

-Buy In-

Strength: Squat

WOD

20 seconds of work followed by 10 seconds of rest for 8 sets per movement:

Wall Ball (20/14)
Calorie Row
Deadlift (205/145)
Burpees

*Each movement is followed by 1Min of rest.

Score is the sum of the lowest numbers performed in each set.

-Cash Out-

2 x 200m Sprints

Rest 1:1

Community Notes:

- PALEO CHALLENGE DAY 12

- We have 7 teams competing this week at RAW’s Patriot Games Competition. As a result, there are NO CLASSES tomorrow. You are all welcome to come up and cheer on your fellow athletes and coaches! Hope to see you there!

-Buy In-

Strength: Deadlift

WOD

3 Rounds for Time:

15 Dumbbell Squat Cleans (50/35)
20 Box Jumps (24/20)
800m Run

-Cash Out-

Work on a Weakness

Community Notes:

PALEO CHALLENGE DAY 11

-Buy In-

Dynamic Warm up

WOD

For Time:

20 Front Squats (155/115)
20 Bar-Facing Burpees
15 Front Squats
15 Bar-Facing Burpees
10 Front Squats
10 Bar-Facing Burpees
5 Front Squats
5 Bar-Facing Burpees

-Cash Out-

Tabata Airdyne Sprints

Community Notes:

PALEO CHALLENGE DAY 10

-Buy In-

Strength: Press

WOD

As Many Rounds as Possible in 8 Minutes:

10 Ring Dips
20 Double Unders
8 Strict Chin Ups

-Cash Out-

3 x 12 Unbroken Shoulder to Overhead

Are you ready for Memorial Day Murph?

Community Notes:

- We will be doing the Hero WOD “Murph” on Monday, May 27th here at the box, with heats starting at 6am through noon. For more information about Memorial Day Murph, click here. You do not have to register through the MDM website to participate, but WILL have to sign up at the box for a heat (will have sign up sheets closer to the date of the WOD).

- PALEO CHALLENGE DAY 9

-Buy In-

Skill: Power Clean

WOD

For Time:

21-15-9

Power Clean (135/95)
10′ Wall Ball (20/14)

Rest 2 Minutes

Run 800m

*Score is total time.

-Cash Out-

3 x ME Knees to Elbows

1 Min Rest Between Efforts