Friday 5.24.19

Team of 2 complete:

Complete 8 rounds for time of:

120′ Forward Sled Pull (4/3 45 lb. plates)
10 Front Squats (165/115)

Partner 1 completes the Forward Sled Pull and Front Squats while Partner 2 rests, then Partner 2 completes the Forward Sled Pull and Front Squats while Partner 1 rests…. continue this pattern alternating until all 8 rounds are complete (each partner should complete 4 rounds)

1) Devote 20 minutes to mobility work

“Attitude is a choice. Happiness is a choice. Optimism is a choice. Kindness is a choice. Giving is a choice. Respect is a choice. Whatever choice you make makes you. Choose wisely.”~Roy Bennett

Thursday 5.23.19

“Tabata These”

Burpees
KB Swings (50/35)
Stationary Lunges (Alternating)
Toes to Bar

Rx+ (70/53)

-Rest 1 minute between movements.

-The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

3 rounds not for time of:

16 Landmine Twists
120′ DBall Carry (AHAP)

Schedule:

Bring a Friend Day is today- Thursday, May 23rd. This will be a free class for our friends and they are welcome to attend any class. 

“Health is not simply the absence of sickness.”

Wednesday 5.22.19

With a 20 minute continuously running clock: 

1000 M Row/1.5 mile Bike

In the time remaining complete as many rounds and reps as possible of:

2 Rope Climbs
8 Bench Press Reps (185/105)
40 Double Unders

3 rounds not for time of:

20 Single-arm KB Strict Presses (10 each side)
16 Pallof Presses (8 each side)
Max reps Chin-ups

“Gratitude is the gateway to joy.” 

Tuesday 5.21.19

For time:

800 Run (MMS)
30 Power Clean and Jerks (135/95)

1) 4 rounds not for time of:

15 Hip Extensions
:45 second plank hold
:30 second side plank (each side)

Schedule:

-Bring a Friend Day will be Thursday, May 23rd. This will be a free class for our friends and they are welcome to attend any class. 
-No Barbell on Saturday, May 25th
-There will be one workout on Memorial Day, May 27th at 9AM. 

“A mistake that makes you humble is better than an achievement that makes you arrogant.”~Unknown

Monday 5.20.19

5 rounds for time of:

5 Power Snatches (135/95)
10 Box Jump On and Overs (24/20)
20 Wall Balls (20/14)

1) Sumo Deadlift 3×10 (across)

“Always remember the time when you wanted what you currently have.”

Sunday 5.19.19

Rest Day

Saturday 5.18.19

Max distance Farmer’s Carry in 12 minutes (50/35…MHS Track)
*every time you break complete 10 push ups

1) Devote 12 minutes to ONE skill

“Never whine. Never complain. Never make excuses.”~Ben Bergeron

CrossFit Resources

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CrossFit Journal: The Performance-Based Lifestyle Resource

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