Ab Mat Sit Ups
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.
Post Tabata score for each exercise to comments and total for final score.
Example: 7, 22, 6, 15 = 50
1) Sumo Deadlift 10-8-6-4-2 (Climbing)
But we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.~Romans 1:3-4
As many rounds and reps as possible in 15 minutes of:
5 Power Cleans (185/125)
12 True Push Ups
5 Muscle Ups
Rx’d + (225/155)
Compare to HERE
1) Shoulder Press 5-5-5-5-5 (climbing from rack)
-Congratulations, on a job well done, to all of the CFM family that competed in the Milltown Throwdown!
-We will run one class on July 4th at 9AM. Wear your RED, WHITE, and BLUE!
-CrossFit Kids July schedule is as follows:
CrossFit Kids (ages 4-7) Wednesday’s at 10AM (starting on July 11th)
CrossFit Big Dogs (ages 8-12) Tuesday and Thursday at 10AM
CrossFit Teens (middle/high school) Tuesday and Thursday at 3:30PM
“All we have to decide is what to do with the time that is given us.”~J.R.R . Tolkien
Teams of 2 complete the following:
Max reps in 4 minutes of each of the following:
60′ Sled Pull
One Arm DB Snatches (alternating NTE 12)
120′ Farmer’s Carry
Rest 1 minute between movements
Only one partner working at a time.
1) Every minute on the minute for 12 minutes complete:
Even minutes-“Goat 1”
Odd minutes-“Goat 2″
-Good luck to everyone competing tomorrow night at the Milltown Throwdown!
“Ah, summer, what power you have to make us suffer and like it.”~Russel Baker
Run 1 Mile (MHS Loop)
30 Overhead Squats (115/80)
Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty.~Psalm 91:1
As many rounds and reps as possible in 8 minutes of:
9 Box Jumps (24/20)
7 Push Presses (115/80)
5 Deadlifts (115/80)
1) Sumo Deadlift 5-5-5-5-5 (climbing)
Compare to HERE
2) Teams of 2 alternate to complete as many rounds and reps as possible in 5 minutes of:
1-2-3-4-5-6-7 reps of:
Toes to Bar
“There’s always ways of motivating yourself to higher levels. Write about it, dream about it. But after that, turn it into action. Don’t just dream.”~Dan Gable
Teams of 3 or 4 complete the following:
4 rounds of:
Max Prowler Sprints 25 M in 3 minutes
Rest 2 minutes…
Max Bench Press reps (bodyweight/.75 bodyweight)
Rest 1 minute…
A new cycle begins every 8 minutes
“Determined people working together can do anything.”~Jim Casey