Saturday 3.16.19

5 rounds of:

Every 4 minutes complete:

5 Bench Press Reps
100 M Farmer’s Carry

1) Devote 12 minutes to ONE skill

“Discipline is the bridge between goals and accomplishment.”~Jim Rohn

Friday 3.15.19

Open Workout 19.4

For time: 

3 rounds of:

10 Snatches (95/65)
12 Bar Facing Burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 Bar Muscle Ups
12 Bar Facing Burpees

Time cap: 12 minutes

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

-Congratulations to TEAM RED for their win on 19.3! 

~We will run Friday Night Lights tonight with heats beginning at 4:30…once everyone has finished up 19.3 we will hangout for a social hour. Please bring some snacks and drinks and plan to stay for cornhole!

“There are two kinds of people in this game. Humble ones and those who are about to be.” — Logan Gelbrich

Thursday 3.14.19

5 rounds of:

Every minute on the minute complete:

Minute 1- Row 15/12 Cals
Minute 2- 45 Second DBall Hold (AHAP)
Minute 3- 120′ Forward Sled Pull
Minute 4- 5 Power Snatches (135/95)

1) Devote 15 minutes to mobility work

-Congrats to TEAM RED on their 19.3 win! 

Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him and he will direct your paths.~Proverbs 3:5-6

Wednesday 3.13.19

Teams of 3 complete:

As many rounds and reps as possible in 20 minutes of:

150 Double Unders
100 Toes to Bar
50 DBall Cleans (AHAP, over the shoulder)

Two partners work while one partner runs 200 M.  Reps may be partitioned any way by the two working partners.  Only one partner may be working at a time to accomplish reps.

1) Teams of 3 complete 10 minutes of L-Sit hold (partners may rotate as needed to accumulate 10 minutes)

“Never ruin an apology with an excuse.”~Benjamin Franklin

Tuesday 3.12.19

For time:

Run 1 mile (MHS Loop reverse)
30 Back Squats (225/155)
30 Strict Chin-ups

“We only get one shot at every season of life. Whether or not we learned anything becomes evident in the seasons that follow.”~Andy Stanley

Monday 3.11.19

Complete the following for time:

21-15-9
Deadlifts (135/95)
Lateral Burpees

Rest 3 Minutes

9-15-21
Deadlifts (135/95)
Lateral Burpees

1) 3 rounds not for time of: 

10 Barbell RDLs
120′ Farmer’s Carry (AHAP)
15 Palloff Presses

“Change takes time.”
 

Sunday 3.10.19

Rest Day

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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