Thursday 2.28.19

5 rounds of:

Every minute on the minute complete:

Minute 1- Row 15/12 Cals
Minute 2- 20 Russian KB Swings (70/53)
Minute 3- 45 second Handstand Hold
Minute 4- Max Ab Mat Sit Ups

1) Devote 15 minutes to mobility work

“Difficult is not bad. Difficult is not impossible. Difficult is just difficult, and you can do difficult things.”~Justin Su’a

Wednesday 2.27.19

Teams of 2 complete as many rounds and reps in 14 minutes of:

7 Toes to Bar
30 Double Unders
7 Push Presses (115/80)

Partners will alternate movements to complete each round.  Partner 1 performs 7 Toes to Bar…Partner 2 performs 30 Double Unders…Partners 1 performs 7 Push Presses (1 round complete).

Continue this pattern for 14 minutes.

1) Push Press 5-5-5-5-5 (climbing)

“First forget inspiration. Habit is more dependable. Habit will sustain you whether you’re inspired or not. Habit will help you finish your stories. Inspiration won’t. Habit is persistence in practice.”~Octavia Butler

Tuesday 2.26.19

3 rounds for time of:

300 M Run
100 M Forward Sled Pull (4×45#/3×45#)
10 Chest to Bar Pull Ups
20 DB Weighted Box Step Ups (50/35)
30 KB Sumo Deadlift High Pulls (53/35)

1) Teams of 3 complete:

Max Tire Flips in 10 minutes

“In the midst of chaos, there is also opportunity.”~Sun Tzu

Monday 2.25.19

Complete the following for time of:

30-20-10

Lateral Burpees
Power Cleans (135/95)

1) Back Squat 7-7-7-7 (across)

“I like the way sunshine smells.”~Unknown

Sunday 2.24.19

Rest Day

Saturday 2.23.19

As many rounds and reps as possible in 8 minutes of:

5 Bench Press reps (bodyweight/.75 bodyweight)
5 Deadlifts (1.5 bodyweight/1.25 bodyweight)

Rest 2 minutes

Complete the following with a partner in 5 minutes of: 

Max distance Farmer’s Carry (AHAP, swap every 120′)

1) Devote 12 minutes to ONE skill

“The reward for work well done is the opportunity to do more.”~Jonas Salk

Friday 2.22.19

Open Workout 19.1

Complete as many rounds and reps as possible in 15 minutes of: 

19 Wall Ball Shots (20/14)
19 Cal Row

Men throw 20 lb. ball to a 10 ft. target
Women throw 14 lb. ball to a 9 ft. target

Click HERE for workout descriptions, movement standards, and scaling options

-Schedule: We will run an extra class at 6:30PM each Friday night during the OPEN. We hope to see you for the social hour after everyone has completed 19.1. Enjoy your day tomorrow CFM family and get after it! Teams are posted on the whiteboard or HERE

“Do what you do well for the glory of God; do it somewhere strategic for the mission of God.”~JD Greean

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

TOP