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Memorial Weekend hours

Monday Gym Hours: 10am-12pm for Open Gym and we will have no evening classes.

WOD – 130524

Strength:
Find 1 RM Deadlift
Find Max UB KB Swings Heavier than normal

WOD:
30-20-10
Toes 2 Bar
60-40-20
Double Unders

Compare times to:
http://www.crossfitparamount.com/04/2013/wod-130412/

WOD – 130523

Testing:
Find 1 RM max Bench Press

Find 1 RM Over Head Squat

WOD:
21-15-9
OHS 95/65
Burpees

Compare times and weight to:
http://www.crossfitparamount.com/04/2013/wod-2/

WOD – 130522

Strength:
Find 1 RM Snatch and back squat

WOD:
8 Min AMRAP
5 HSPU
10 Box Jumps (24/20)
2 Gassers

Compare times to:

WOD – 130521

1 Round for re-testing:
Max UnBroken Double unders (3 tries max)
Max Unbroken Strict Pull ups
Max Push Ups (in 90 sec)
Max UnBroken Ring dips
Max Air squats (in 90 sec)
Max Sit ups (in 90 sec)

Rest as needed (but don’t take all day)

WOD:
10 MIN AMRAP
400m Run
20 Wall Balls (20/14)

Compaire times to:
http://www.crossfitparamount.com/04/2013/wod-130409/

Memorial Weekend hours

WOD – 130524

WOD – 130523

WOD – 130522

WOD – 130521

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