Friday 5.3.19

“Randy”

For time:

75 Power Snatches (75/55)

Compare to HERE

1) Devote 20 minutes to mobility work or ROMWOD

“If we let ourselves, we shall always be waiting for some distraction or other to end before we can really get down to our work. The only people who achieve much are those who want knowledge so badly that they seek it while the conditions are still unfavorable. Favorable conditions never come.”~C.S. Lewis

Thursday 5.2.19

With a 17 minute continuously running clock complete as many rounds and reps as possible of:

Teams of 2:

800 M Run (MMS)

8 Push Presses (95/65)
8 Back Rack Stationary Lunges (95/65)
8 Toes to Bar

Both partners will perform the run together and may NOT move forward to the Push Press/Lunges/TTB until both partners have completed the run. Only one partner working at a time…Partner 1 completes 8 Push Presses/8 Lunges/8 TTB while Partner 2 rests, then Partner 2 completes 8 Push Presses/8 Lunges/8 TTB while Partner 1 rests…continue this pattern for remaining time after returning from the run. 

Rest 3 minutes

Teams of 2:

Max Distance Farmer’s Carry in 10 minutes
(AHAP…only one partner working at time, swap as needed)

“At the end of the day, you will be left with one of two feelings: Glad I did or wish I had!”~Paul Jackson

Wednesday 5.1.19

3 rounds for time of:

300 M Run
50 Double Unders
20 Deload Push Ups

1) RDL 5-5-5 (across)

Schedule:

-Bring a Friend Day will be May 23rd. This will be a free class for our friends and they are welcome to attend any class.
-There will be a lunchtime workout (12PM) on Monday-Friday, beginning May 6th. 
-There will be one workout on Memorial Day, May 27th at 9AM. Murph shirts will be posted this week in the gym. Cost will be $20 each and ALL proceeds will be donated to the Navy Seal Foundation. 

“Show yourself as you are, not how you want to be seen. You prove your intentions and abilities by showing them in your attitude and action. You don’t earn credibility by presenting yourself. You earn credibility by being yourself.”~Brian Kight

Tuesday 4.30.19

4 rounds for max reps in 1 minute each of:

Wall Balls (20/14)
Box Jumps (24/20)
DB One-Arm Snatches (50/35…alternating)
Row/Bike (Cals)

Rest 1 minute between rounds

Move from each of the four stations after max reps in 1 minute. The clock does not reset or stop between exercises.

1) Tempo Front Squat 5-5-5-5-5 (climbing)
(3 seconds down/3 second pause/fast up)

Schedule:
-There will be a lunchtime workout (12PM) on Monday-Friday, beginning May 6th. 
-There will be one workout on Memorial Day, May 27th at 9AM. Murph shirts will be posted this week in the gym. Cost will be $20 each and ALL proceeds will be donated to the Navy Seal Foundation. 

“More isn’t better. Better is better.”

Monday 4.29.19

5 rounds for time of:

5 Power Cleans (225/155)
10 Burpee Pull Ups

100 M Run

1) 4 rounds not for time of: 

10 Turkish Get Ups (5 each)
15 Reverse Hypers

2) Devote 10 minutes to Kipping Pull Up skill

“Learn the mechanics of fundamental movements; establish a consistent pattern of practicing the same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. ‘Mechanics,’ then ‘Consistency,’ and THEN ‘Intensity’ – this is the key to effective implementation of CrossFit programming.”~Greg Glassman

Sunday 4.28.19

Rest Day

Saturday 4.26.19

2 rounds for time of:

800 M Run (MMS)
200 M Farmer’s Carry  (AHAP)

-Time Cap: 20 Min

1) Devote 12 minutes to ONE specific goat

“Learn the mechanics of fundamental movements; establish a consistent pattern of practicing the same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. ‘Mechanics,’ then ‘Consistency,’ and THEN ‘Intensity’ – this is the key to effective implementation of CrossFit programming.”~Greg Glassman

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