Tuesday 6.6.17
















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

5 Power Cleans (185/125)
12 True Push Ups
5 Muscle Ups

Rx’d + (225/155)

1) Push Press 5 x 5 (climbing from rack)


-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.

“Motivation is what gets you started.  Habit is what keeps you going.”~Jim Ryan

Monday 6.5.17

5 rounds of:

Every 2 minutes complete:

30 Wall Balls (20/14)
Max Burpees in the time remaining
Rest 90 seconds between each round

Post total Burpees to comments.

1) 3 x 4 Front Squats + 8 Back Squats (climbing)

“Character is revealed when pressure is applied.”

Sunday 6.4.17

Rest Day

Saturday 6.3.17

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

10 Power Snatches (75/55)
3 Bar Muscle Ups

Compare to HERE

1) Every minute on the minute for 12 minutes complete:

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

“Life has many ways of testing a person’s will, either by having nothing happen at all or by having everything happen all at once.”~Paulo Coelho

Friday 6.2.17

10 rounds not for time of:

2 Cleans (must reset between each rep)
10 Toes to Bar

Complete 10 sets with the load increasing every set.  Immediately perform 10 Toes to Bar after each set of Cleans.  There is no time component for the workout.  Rest as long as needed between sets, but load must increase every set.

Compare to HERE

“That which we persist in doing becomes easier, not that the task itself has become easier, but that our ability to perform it has improved.”~Ralph Waldo Emerson

Thursday 6.1.17

For time:

Run 1 mile (MHS Loop reverse)
30 Back Squats (bodyweight/.75 bodyweight)
30 Burpees

Compare to HERE

1) 5 rounds not for time of:

120′ Front Rack Double KB Carry (AHAP)
16 Overhead Walking Lunges (45/25)

“It is hard to believe that a man is telling the truth when you know that you would lie if you were in his place”~Henry Louis Mencken

Wednesday 5.31.17

10 rounds of:

Every minute on the minute complete:

Minute 1-7 Bench Press reps
Minute 2-15 KB Swings
Minute 3-7 Box Jumps (36/28)

“You can’t out train poor nutrition.”

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource