Tuesday 8.28.18

“Tabata These”

Row (Cals)
DB Push Press (45/30)
Double Unders

KB Swings (53/35)

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, 15, 20, 10 = 52

1) 4 rounds not for time of:

8 Strict Shoulder Presses (from rack)
120′ Double KB Front Rack Carry (AHAP)
Max Strict Pull Ups

Above all else, guard your heart, for everything you do flows from it.~Proverbs 4:23

Monday 8.27.18

For time:

Run 1 Mile (MHS Loop)
20 Power Clean and Jerks (155/110)
800 M Run (MMS)
10 Power Clean and Jerks (155/110)

Rx’d + (185/125)

September Schedule:

Labor Day, September 3rd-
6AM, 8:15AM, and 10AM classes only
There will be no afternoon classes on Labor Day, September 3rd.

We will be hosting a 1 hour Jump Rope Clinic on Saturday, September 22nd at 10AM. Whether you are working on single, double, or triple unders…Mute Sports will be helping you tackle your goals.  Cost to attend the clinic is $20. 

“What seems to us bitter trials are often blessings in disguise.”~Oscar Wilde

Sunday 8.26.18

Rest Day

Saturday 8.25.18

7 rounds of:

100 M Farmers Carry (AHAP)
Max rep True Push Ups

Post loads and total push ups to comments.

Compare to HERE

1) Every minute on the minute for 12 minutes:

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

“A good laugh and a long sleep are the best cures in the doctor’s book.”~Irish Proverb

Friday 8.24.18

With a 6 minute running clock perform:


For time:

30 Power Snatches (135/95)

Compare to HERE

At the 6 minute mark begin:

Teams of 2 complete the following for time of:

150 KB Swings
125 Wall Balls
100 Burpees (may only do burpees while partner holds static dip bar hold)

Only one partner working at a time.

“Few things help an individual more than to place responsibility upon him, and to let him know that you trust him.”~Booker T. Washington

Thursday 8.23.18

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

3 Curtis P’s (95/65)
20 Double Unders

1 Curtis P = Power Clean+Right Leg Lunge (Front Rack)+Left Leg Lunge (Front Rack)+Push Press

1) Front Squat 3-3-3-3-3 (climbing)

So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.~Matthew 6:34

Wednesday 8.22.18

5 rounds of:

Minute 1-2/3 Rope Climbs
Minute 2- 25 Ab Mat Sit Ups
Minute 3- 12 Handstand Push Ups

1) Bench Press 5-5-5-5-5 (climbing)
-Superset with 15 Kneeling Banded Chest Pulls

Compare to 7.5.18 Bench Press performance history in Wodify

“There is no effect more disproportionate to its cause than the happiness bestowed by a small compliment.”~Robert Brault

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource