Thursday 5.24.18

As many rounds and reps as possible in 5 minutes of:

3 Deadlifts (275/185)
7 Push Presses (115/80)

Compare to HERE

1) 5 rounds not for time of:

DB Flat Bench Press (12-15 reps)
2 Legless Rope Climbs
20 Banded Good Mornings

Schedule:

We always talk about how we want to introduce our friends to CrossFit so lets invite them.  Every Thursday during the month of May will be “Bring a Friend Day”.  We will run a normal schedule and friends are welcome at ALL class times. This will be a free class.

-CrossFit Kids Camp May 29-31st 3:30 to 5:30.

“Begin each day as if it were on purpose.”~

Wednesday 5.23.18

For time:

Run 5k (Chophouse)

Compare to HERE

“There is nothing to regret with a job well done.”~Jim Garcia

Tuesday 5.22.18

“Helen”

3 rounds for time of:

400 M Run
21 KB Swings (53/35)
12 Pull Ups

Compare to HERE

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

2) Accumulate 30 L-Pull Ups or 30 Strict Pull Ups in as few sets as possible

“It is all about effort, not performance.”

Monday 5.21.18

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

7 Thrusters (95/65)
28 Double Unders

Compare to HERE

1) Back Squat (work to heavy 5)

2) 3 rounds not for time of:

16 See Saw Goblet Side Lunges (8 each leg)

“When your heart speaks, take good notes.”~Judith Campbell

Sunday 5.20.18

Rest Day

Saturday 5.19.18

Complete each of the following with an 8 minute continuously running clock:

Tabata Push Ups
600 M Run
Rest the remaining time…
Tabata Ab Mat Sit Ups
600 M Run
Rest the remaining time…
Tabata Air Squats
600 M Run
Rest the remaining time…
Tabata Push Presses (95/65)
600 M Run

Post times for each 600 M Run and lowest score for each tabata cycle to comments.

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.

Compare to HERE

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

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

“Being humble means recognizing that we are not on earth to see how important we can become, but to see how much difference we can make in the lives of others.”

Friday 5.18.18

For time:

20 Power Cleans (185/125)
50 Wall Balls (20/14)
15 Power Cleans (185/125)
40 Wall Balls (20/14)
10 Power Cleans (185/125)
30 Wall Balls (20/14)

Compare to HERE

Schedule:

-CrossFit Murphy will have our Start to Summer Cookout Friday, May 18th!

-CrossFit Kids Camp May 29-31st 3:30 to 5:30.

“Never doubt that a small group of thoughtful, committed people can change the world.  Indeed, it is the only thing that ever has.”~Margaret Meade

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