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.


-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.”

Thursday 6.8.17

As many rounds and reps as possible in 11 minutes of:

6 Deadlifts (245/165)
9 Handstand Push Ups
27 Double Unders

1) 5 round not for time of:

16 Single Leg Deadlifts (8 each)
8-12 Seated DB Shoulder Presses

12 Bench Bent Over Rows

“Character cannot be developed in ease and quiet.  Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.”~Helen Keller

Wednesday 6.7.17

Complete the following:

Every minute on the minute for 6 minutes complete:

Minute 1-30 KB Swings (AHAP)
Minute 2-Rest

Rest 3 minutes…

Complete the following for time:

200 M Run
400 M Run
600 M Run
800 M Run (MMS)

Compare to HERE

1) 3 rounds not for time of:

100 M Double KB Overhead Waiter’s Walk (AHAP)
30 Second Side Plank (30 second each side)
30 Weighted Ab Mat Sit Ups

“Beware the barrenness of a busy life.”~Socrates

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource