Saturday 5.26.18

10-9-8-7-6-5-4-3-2-1 reps for time of:

Double KB Front Squats (AHAP)
Burpees

1) Every minute on the minute for 12 minutes complete:

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

“Never count your days, make your days count.”

Friday 5.25.18

Teams of 2 complete:

As many rounds and reps as possible in 17 minutes of:

40 Toes to Bar
30 Box Jump on and Overs (24/20)
20 Power Snatches (135/95)

Reps may be partitioned any way. Only one person working at a time.

Rx’d + (165/110)

Schedule:

-We will have 2 classes Monday, May 28th 6:00am and 9:00am only.

“Title means nothing. The one with the servant’s heart is the leader.”

Thursday 5.24.18

As many rounds and reps as possible in 5 minutes of:

3 Deadlifts (275/185)
7 Push Presses (115/80)

Compare to HERE

1) 5 rounds not for time of:

DB Flat Bench Press (12-15 reps)
2 Legless Rope Climbs
20 Banded Good Mornings

Schedule:

We always talk about how we want to introduce our friends to CrossFit so lets invite them.  Every Thursday during the month of May will be “Bring a Friend Day”.  We will run a normal schedule and friends are welcome at ALL class times. This will be a free class.

-CrossFit Kids Camp May 29-31st 3:30 to 5:30.

“Begin each day as if it were on purpose.”~

Wednesday 5.23.18

For time:

Run 5k (Chophouse)

Compare to HERE

“There is nothing to regret with a job well done.”~Jim Garcia

Tuesday 5.22.18

“Helen”

3 rounds for time of:

400 M Run
21 KB Swings (53/35)
12 Pull Ups

Compare to HERE

1) Complete the following:

-Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 4 minutes

2) Accumulate 30 L-Pull Ups or 30 Strict Pull Ups in as few sets as possible

“It is all about effort, not performance.”

Monday 5.21.18

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

7 Thrusters (95/65)
28 Double Unders

Compare to HERE

1) Back Squat (work to heavy 5)

2) 3 rounds not for time of:

16 See Saw Goblet Side Lunges (8 each leg)

“When your heart speaks, take good notes.”~Judith Campbell

Sunday 5.20.18

Rest Day

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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