Thursday 6.15.17

5 rounds for time of:

200 M Run
10 Toes to Bar
2 Rope Climbs
10 Deadlifts (225/155)

1) Deadlift 5-5-5-5-5 (climbing)

“If you really want to do something, you’ll find a way.  If you don’t, you’ll find an excuse.”

Wednesday 6.13.17

Complete the following:

With a 7 minute continuously running clock complete as many rounds and reps as possible of:

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

Rest 2 minutes…

With a 6 minute continuously running clock complete as many rounds and reps as possible of :

60′  KB Goblet KB Walking Lunge
Every minute on the minute complete 12 Push Ups (deload)

Rest 2 minutes…

With a 5 minute continuously running clock complete:

600 M Run
Max Rep True Push Ups in the time remaining

1) 3 rounds not for time of:

30 Second Ring Dip Static Hold
15 Banded Tricep Extensions

“Enjoy the little things, for one day you may look back and discover they were the big things.”

Tuesday 6.13.17

For time:

50 Wall Balls (20/14)
25 Box Jumps (24/20)
10 Bar Muscle Ups
25 Power Clean and Jerks (155/105)
10 Bar Muscle Ups
25 Box Jumps (24/20)
50 Wall Balls (20/14)

“The good Lord gave you a body that can stand most anything.  It’s your mind you have to convince.”~Vincent Lombardi

Monday 6.12.17

Complete the following:

Starting at 0:00 minutes:

800 M Run (MMS)

Starting at 10:00 minutes:

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

10 Knees to Elbows
8 Lateral Burpees
6 Power Snatches (135/95)

Starting at 20:00 minutes:

800 M Run (MMS)

Post times for each run and total rounds to comments.

Schedule:

-CrossFit Kids will be taking a break for the duration of June.  We will resume Wednesday, July 5th. CrossFit Teens will continue the same on Tuesday and Thursday at 3:30 for the duration of summer.

-Starting June 12th, the 10:ooam EMS class will be open to all members for the duration of the summer.  This class is on Monday, Tuesday, and Thursday only.

“It is better to learn less and apply more than to learn everything and apply none.”

Sunday 6.11.17

Rest Day

Saturday 6.10.17

Teams of 2 complete the following:

Complete each as a team with a 5 minute continuously running clock:

Row 500 M (each for time)
Max Bench Press reps (185/105 as a team)
Max Tire Flips (as a team)
Rest 1 minute between each movement

1) Every minute on the minute for 12 minutes:

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

“Sometimes in life, we lose perspective of what really make makes life meaningful.  Slow down, step back, look around, laugh, and evaluate what really are the priorities in your life.”

Friday 6.9.17

Teams of 2 complete as many rounds and reps in 12 minutes of:

7 Toes to Bar
7 Front Squats (135/95)
7 Box Jump on and Overs (24/20)

Partners will alternate movements to complete each round.  Partner 1 performs 7 Toes to Bar…Partner 2 performs 7 Front Squats…Partners 1 performs 7 Box Jump on and Overs (1 round complete).  Continue this pattern for 12 minutes.

“Respect is earned.  Honesty is appreciated.  Trust is gained.  Loyalty is returned.”

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