200M Jog

10 Iron Cross

5 Back Roll to V-sit

8 Twisting Push Ups

10 Alternating V-Ups

10 Side lying thoracic rotations

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Knee2Elbow

Barbell warmup: With an empty bar and in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean, power clean from mid-shin

Cinco De Mayo

Pic courtesy of RedBubble.  Happy Cinco De Mayo!!!



AMRAP in 3 min:

3 Power Cleans (135/95)

6 Push-Ups

9 Knees-to-Elbows


1 minute Rest


Repeat 5 times total

Video courtesy of ShapeFit.  Quick demo on Knee2Elbow.

Today’s Holiday WOD is brought to you by the good folks at CrossFit Upper Keys in Tavernier, Fl.  They created this WOD in 2009 in honor of Cinco De Mayo.  Set an interval timer for five 3-minute rounds with a 1-minute rest between each. In the first 3-minute cycle, complete as many rounds and repetitions as possible of the 3 Power Cleans, 6 Push-Ups, and 9 Knees-to-Elbows. Then, rest 1 minute. For the next 3-minute cycle, pick up where you left off on the first cycle. Repeat for 5 total cycles.

Scaling Options:

Bar weight -> 115/80 -> as needed (ELITE: 185/130)

Push ups -> To box (ELITE: Ring Push Ups)

Knee2Elbow -> Kipping Knee Raise

Cool Down:

Doorway Stretch – 1 Min per side


Cobra Pose – 2 Min