Friday 5.9.19

3 rounds for time of:

60 Air Squats
20 Burpee Box Jumps (24/20)
10 Muscle Ups

1) KB Unstable Bench Press 4 x 10

-MURPH shirt money is due today
-Spring Social Cookout: Friday, May 31st after 5:30 workout

“Faith, in its most correct form, never removes responsibility; it removes fear of responsibility.  The results are complete opposites with the greater saying, ‘God’s will is my delight.”

Thursday 5.9.19

Teams of 3 complete:

As many rounds and reps as possible in 20 minutes of:

150 Double Unders
40 Power Snatches (135/95)
10 Rope Climbs

Two partners work while one partner runs 200 M.  Reps may be partitioned any way by the two working partners.  Only one partner may be working at a time to accomplish reps.

1) Devote 15 minutes to mobility work or ROMWOD

“Having a place to go…is a home. Having someone to love… is a family. Having both is a blessing.”~Donna Hedges

Wednesday 5.8.19

For time:

21 D-Ball Cleans Over Shoulder (AHAP)
42 KB Swings (70/53)
15 D-Ball Cleans Over Shoulder
30 KB Swings 
9 D-Ball Cleans Over Shoulder
18 KB Swings

1) 4 rounds not for time of:

8 Zercher Squats (climbing)
60′ Forward Sled Pull (AHAP)
60′ Reverse Sled Pull (AHAP)

“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.”~Steve Jobs

Tuesday 5.7.19

4 rounds of: 

Complete the following with a 4 minute running clock:

400 M Run

As many rounds and reps as possible in time remaining of:
5 Strict Pull Ups
10 True Push Ups

Rest 1 minute between rounds

1) Tabata 8 x 20 x 10

Hollow Hold
Weighted Ab Twist
Arch Hold

“Donuts are not a vegetable.”~HBA

Monday 5.6.19

15-12-9-12-15 reps for time of:

Push Jerks (115/80)
Box Jumps (24/20)
Knees to Elbows

Rx’d + (135/95)

Compare to HERE

1) Complete the following:

On the 1:30 x 7 sets:

5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

-Loads may increase, but each set must be completed unbroken. 

-Beginning today, May 6th, there will be a 12PM class offered Monday-Friday.
-The Murph shirt order will be placed on Friday, May 10th. Please pre-pay for your order this week. All proceeds will be donated to the Navy Seal Foundation. 
-No Barbell class on May 25th
-Memorial Day, May 27th we will run one workout at 9AM
-Spring Social Cookout (potluck)- Friday, May 31st at 6:30 PM

“God doesn’t pass us notes; He gives us friends.”~Bob Goff

Sunday 5.5.19

Rest Day

Saturday 5.4.19

5 rounds for time of:

7 Left-arm DB Rows (50/35)
7 Right-arm DB Rows
21 DB Bench Presses (50/35)
500 M Row

1) Devote 12 minutes to ONE skill

“A leader is a dealer in hope.”~Napoleon Bonaparte

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource