Enjoying this Beautiful Weather!

Scarlett aka "The Lotus Heckler" is giving Kim some grief during her warmup! :-)  Look at all these strong ladies working their tales off and soaking in the sunshine!

 

Strength:  15 mins. to build to a heavy single rep Bench Press

Elements Strength:  3x10 Floor Press and Mobility

Mobility:  8 mins. coach led overhead mob. or front rack mob. if doing Elements WOD

WOD:  EMOTM for 12 mins. complete:

3 OHS @ 50% 1RM

10 DU

Elements WOD:  EMOTM for 12 mins. complete:

3 FS @ 50% 1RM

30 single skips

It's Annie!!!

Warmup:  10 mins. goal board...it's a new month so be sure to update your goals with your coach!

Accessory:  sled drag, 3x3 skin the cat (goal is unbroken), 3x30 sec. L-sit

WOD:  "Annie"

50-40-30-20-10

Double Unders

Sit ups

Kim Washko CrossFit Games Open 2013 courtesy of Whetstone Imagery

Congrats to our April Athletes of the Month!

Scott Walker:  205 20# ball

Gena Schuette:  185  15# ball

Emily Cameron:  88  10# ball

Way to go gang!!!  Be sure to grab your Lotus Athlete of the Month shirts next time your at the box!

As a side note...those that continue to win the monthly challenge are NOT those that have the most reps each time they perform the challenge but they are the people that SHOW UP more often!!!  Just sayin' :-)

Warmup:  Coach led Outlaw warmup

Skill:  5 mins. coach led clean tech. and remediation*

Strength:  20 mins. to find a heavy 1 rep squat clean

*coach will assign remediation exercises to each athlete that is not ready to go heavy on the clean

WOD:  Take 80% of above weight and complete:

15-12-9

Hang clean

Pull-ups

Elements WOD:

15-12-9

DB Thrusters

Jumping Pull-ups