Skill WOD
:20 Handstand Hold
 :40 Handstand Negatives 
10 DB Z Press
5 Rounds 

WOD
Buy in: ____ Row

21-15-9
Power Snatch
Toes to Bar

Cash out: ____ Row 

Fitness: 400 M (75/55)
Performance: 500 M (95/65)
Open: 600 M Row  (115/75) 


Coaches Notes: Today’s workout has a buy in and Cash out. The middle should be fast, use a weight you can move.

Save the Date:
May 11th Chipper for a Cause
May 27th Memorial Day Murph

Strength WOD 
Take about 15 minutes to hit
Back Squat 8/8/8/8
(Same weight across) 

WOD
Karen Goes Jumping 
150 Wall Balls
**Every time you break ____ Double Unders**

Fitness: 50 Singles 
Performance: 25 Doubles
Open: 30 Doubles
17 min Cap 

DRIVE
800 Run
 30 Goblet Step ups
25 Push up
100 Single Unders
25/20 Cals on the Ski
100 Single Unders
25 Push up
30 Goblet Step up
800 Run

WOD
8 Overhead Squats 
35 Pull ups
8 Overhead Squats 
35 Box Jumps
8 Overhead Squats
35 Burpees

Rest 2 minutes 

10 Overhead Squats
25 Pull ups
10 Overhead Squats
25 Box Jumps
10 Overhead Squats
25 Burpees 
28 min Cap 

Fitness: 95/65 (75/55)
Performance: 115/75 (95/65)
Open: 135/95 (115/75)

DRIVE 
8 min AMRAP 
10 Cosack Squats 
10 Hanging Knee Raises
10 TEMPO Push ups (3 down 3 up) 

2 minutes rest

8 min AMRAP 
10 Dumbbell Box Step Over 
200 M Run 

2 minutes rest

8 min AMRAP
 10 Devil’s Press
100 Single Unders 


Strength WOD
20 minutes to complete:
Squat Clean +  Split Jerk 
2-60%
2-65%
2-70%
4-75%

WOD
12 Push Press 
12 Toes to bar
3 Rounds  

-straight into-
12 Push Jerk
200 M Run
3 Rounds
12 min Cap

Fitness 95/75
Performance 115/85
Open 135/95

We always get questions about DRIVE and how it is different than CrossFit. We are also implementing a few changes to the DRIVE class at IA. More accessible programming and a free class for members to bring friends into are a few of the new features! Check out the pod for all the details.