Friday 8.17.18

Teams of 3 complete the following for time:

30 Tire flips
600 M Sled Pull/600 M Farmer’s Carry (AHAP)
20 Tire Flips 
600 M Sled Pull/600 M Farmer’s Carry (AHAP)
10 Tire Flips 

Only one partner working at a time to accomplish tire flips.  Partners will rotate while one person performs Sled Pull, one person performs Farmer’s Carry, and one person rest.

Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”~Joshua 1:9

Thursday 8.16.18

As many rounds and reps as possible in 12 minutes of:

4 Muscle Ups
8 Hang Power Cleans (115/80)
12 Push Ups (deload)
100 M Run

4 rounds not for time of:

8-12 DB Bench Press reps
Max Reps Strict Chin Ups

“Vision is the art of seeing things invisible.”~Jonathan Swift

Wednesday 8.15.18

“Fight Gone Bad”

3 rounds for max reps in 1 minute each of:

Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Row (Cals)

Rest 1 minute between rounds

In “Fight Gone Bad” you move from each of five stations after max reps in 1 minute. The clock does not reset or stop between exercises.

Compare to HERE

“Sometimes the questions are complicated and the answers are simple.”~Dr. Seuss

Tuesday 8.14.18

Every minute on the minute with a continuously running clock complete:

Minute 1- 40 Double Unders
Minute 2- 8 One Arm DB Snatches (50/35 alternating)

Add 2 One Arm DB Snatches every cycle until you are unable to complete the DB Snatches within the minute.

Rx’d + (70/50)

1) Deadlift 5 x 5 (across)

2) 3 x 14 reps of Death March (14 total steps)

Wait for the Lord; be strong and take heart and wait for the Lord.~Psalm 27:14

Monday 8.13.18

For time:

Run 1 mile (MHS Loop reverse)
30 Back Squats (bodyweight/.75 bodyweight)
30 Burpees

Compare to HERE

1) 4 rounds not for time of:

12 KB Box Step Ups (6 each)
Max strict bar dips

Why Do I Keep Falling Off My Diet?

“Change equals self-improvement. Push yourself to places you haven’t been before.”~Pat Summitt

Sunday 8.12.18

Rest Day

Saturday 8.11.18

Complete as many rounds and reps as possible in 7 minutes of:

10 Bench Press Reps (135/95)
25 Double Unders

Rest 2 minutes…

For time:

20 Man Makers

1) Every minute on the minute for 12 minutes:

Even minutes-“Goat 1″
Odd minutes-“Goat 2


There will be no Barbell class on Saturday, August 11 or August 18.  Hunter’s class will resume on August 25th.

“You are never too old to set another goal or to dream a new dream.”~C.S. Lewis

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource