Tuesday 7.3.18

3 Rounds for time of: 

40 KB Swings (53/35)
30 Wall Balls (20/14)
20 Stationary Lunges (10 each alternating)

Rx’d+ (70/53)

1) Back Squat 5×5 (across)

“Good for the body is the work of the body, and good for the soul is the work of the soul, and good for either is the work of the other.”~Henry David Thoreau

Monday 7.2.18

As many rounds and reps as possible in 14 minutes of:

200 M Run
15 Toes to Bar
10 Box Jumps
5 Power Snatches (135/95)

1) Complete the following:

-Perform 5 Snatches every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Snatches every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Snatch every 30 seconds for 4 minutes


“Go as far as you can see; when you get there, you’ll be able to see further.”~Thomas Carlyle

Sunday 7.1.18

Rest Day

Saturday 6.30.18

As many rounds and reps as possible in 12 minutes of:

120′ Farmer’s Carry (AHAP)
10 Burpees

1) Every minute on the minute for 14 minutes complete:

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

-Wodify is the new membership management software that we will be using for the gym beginning July 1.  Please check the email account that you have had on file with us for a verification email. After verification you can download the Wodify app onto your phone and log in to verify your personal information is correct (please make changes if the information is incorrect or incomplete). Beginning Monday, you will need to sign in to the class you will attend everyday; you can do this on the TV in the gym or on your Wodify app. If you have not yet received an email from Wodify, please email me directly at b34farmer@gmail.com and I will work on the fix over the weekend. See you Monday!

“Travel and change of place impart new vigor to the mind.”~Seneca

Friday 6.29.18

“Deck of Cards”

Diamonds- 200 M Run
Spades- Bench Press
Hearts- Wall Balls (20/14)
Clubs- KB Swings

Jokers-800 M Run or 1000 M Row

Each team of 2 athletes will receive one complete deck of playing cards.  Each team member will draw a card and perform the card number and the suit exercise and then draw another card.  This will continue until the deck is completed for time.  Face cards are worth 10 and Aces are worth 11.

“The years teach much which the days never knew.” ~Ralph Waldo Emerson

Thursday 6.28.18


5 rounds for time of:

400 M Run
15 Overhead Squats (95/65)

1) Tempo Front Squat 3-3-3-3-3 (climbing)
3 seconds down/3 second pause in the bottom/ 0- fast up

“Rest and be thankful.”~William Wordsworth

Wednesday 6.27.18

20-15-10 reps for time of: 

DB Power Cleans (50/35)
Box Jumps
Ring Dips

1) 4 rounds not for time of:

14 Double KB Front Rack Walking Lunges (7 each)
20 Banded Tricep Extensions
16 Single Leg RDL (8 each)

“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.”~Greg Glassman

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource