Saturday 3.22.19

Ultimate Frisbee!

Ultimate Frisbee in 10 Simple Rules

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, parallettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.”~Greg Glassman

Friday 3.22.19

Open Workout 19.5 

33-27-21-15-9 reps for time of:
Thrusters (95/65)
Chest to Bar Pull-ups

Time cap: 20 minutes

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

~We will run Friday Night Lights tonight with heats beginning at 4:30…once everyone has finished up 19.5 we will hangout for THE OPEN IS CLOSED social hour. Please bring some snacks and drinks and plan to stay for cornhole!

“Who’s it gonna be? Red or Black?”

Thursday 3.21.19

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

10 Hang Power Snatches (75/55)
20 Double Unders
10 Push Ups

1) Deadlift 5-5-5-5-5 (climbing)

“Nature is God’s first missionary. Where there is no Bible there are sparkling stars. Where there are not preachers there are spring times…If a person has nothing but nature, then nature is enough to reveal something about God.”~Max Lucado

Wednesday 3.20.19

Teams of 2 complete the following for time:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

1) Complete the following with a partner not for time:

100 Partner Med Ball Ab Twists Passes

“No matter how long the winter, spring is sure to follow.”~Proverb

Tuesday 3.19.19

4 rounds for time of:

200 M Run
10 Box Jump On and Overs (24/20)
20 KB Push Presses (53/35…10 each side)
30 Stationary Lunges (15 each alternating)

1) 3 rounds not for time of:

10 Strict Handstand Push Ups
12 DB One Arm Rows 
10 Hanging Leg Raises
12 Bicep Curls 

“All we have to decide is what to do with the time that is given us.”~J.R.R. Tolkien

Monday 3.18.19

Complete the following for time of:

KB Swings (53/35)

Wall Balls (20/14)

Compare to 7.31.18 in Wodify

1) Complete the following:

-Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 4 minutes

As iron sharpens iron, so one person sharpens another.~Proverbs 27:17

Sunday 3.17.19

Rest Day

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource