If there's anything better than suffering, it's suffering with your pals.

For the month of May, we will be holding our "Bring a Friend" Competition.

We want to see our gym packed to the gills with your friends and relishers. For every person you manage to bring in or refer to us, you get one point. The person who gets the most points at the end of the month will get a PRIZE! (Prize to be determined. But what has been determined, is that is will be sufficiently bad-ass.)

This, by the way, is on top of our already established referral program we have at CrossFit Envy. So those of you who don't win the grand prize, will still be able to get discounts on training.

Start pestering your friends about just how awesome CrossFit is now!

Do not attempt without the supervision of a qualified CrossFit trainer.

We may have some important news for all of you within the next couple weeks, so keep those eyes and ears open. In the meantime, here's the rest of this week's WODS:

Tuesday:

5 sets max reps Body-weight Bench Press (or 65% 1RM)
-alternating with-
5 sets max reps supine ring rows
-then-
AMRAP in 12 mins:
10 KB snatches (R)(53/35)
100m sandbag sprint (over right shoulder) (75/50)
10 KB snatches (L)(53/35)
100m sandbag sprint (over left shoulder) (75/50)

Wednsday:

Practice Snatch Balances / work to conservative heavy single
-then-
"Nancy"
5 Rounds for time:
400m run
15 overhead squats (95/65)

Thursday:

Work to heavy single in power clean
-then-
With a 12 minute running clock:
750m row
Followed by max rounds of:
2 deadlift (95/65)
2 hang power clean (95/65)
2 toes to bar
Then 4,4,4 , 6,6,6 etc.

Friday:

Work to heavy single in front squat
-then-
AMRAP in 15 mins:
Max reps handstand pushups
35 double unders
250m run

For time:
1500m row
35 burpee lateral triple jumps (12") (3 burpee penalty for knocking over or clipping hurdle)
25 hang squat cleans (135/95)
15 muscle-ups

Our main man Jared returns tomorrow from his vacation. And not a moment too soon... people have been confidently walking around without fear of having their aches and pains prodded with his powerful thumbs.

Hey guys! Here's Thursday's and Friday's WODs since I'm a little behind.

Thursday:

Work to heavy triple in weighted dip
-then-
3 rounds for time:
800m run
20 "Regionals-style" burpee box jumps (24"/20") (box must be either jumped over entirely, or you must jump on top, and come down on the other side, where you will perform the next burpee).

Friday:

Work up to heavy triple in Front Squat
-then-
With a 13 minute running clock:
do 100 double unders (3 minute max)
followed by AMRAP of:
12 swings (70/53)
15 pull-ups
150' broad jumps (every 3 jumps, do 4 jumping alternating lunges)

5 sets max quality reps of Dragon Flags
-then-
AMRAP in 15 mins of:
150 m row
15 Hang Squat cleans (75/55)
15 Hand release push-ups

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Jaws joins the muscle-up club! Way to go sir! I know Jared will throw a shoe at me when he finds out that I dropped not one, but TWO F-bombs in this video, so if you are at work or have wee ones around, then turn the volume down :-/

3-4 rounds timed individually of:
400m run
18 box jumps (24"/20)
12 shoulder to overhead (135/95)
6 muscle ups

Our resident bad-ass Danger has returned! Danger was out for a couple months after she had ankle surgery to correct an injury she got a couple years ago. She's been going through PT and doing some body weight exercises at home, but now she's back and ready to kill some WODs like she used to.

Work to heavy set of 5 in deadlifts (touch and go)
-then-
Max rounds in 3 minutes:
5 burpees
1 rope climb
Rest 1 minute
Max rounds in 3 minutes:
7 Medball cleans (20/14)
2 wall walks
Rest 1 minute
Do this sequence twice.

Our boy Jaws brought by his Fijian crew tonight for their first WOD at CrossFit Envy. They've been recently meeting up in Land Park for bootcamp style WODS every Saturday, and today they begin to learn their way around a barbell.

Work up to heavy single in Snatch
-then-
AMRAP in 10 minutes of:
3 power snatches (75/55)
100' burpee jumps
(then 6 power snatches, then 9, then 12...etc.)

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