Monday 4.10.17

Teams of 2 complete:

3 rounds for time of:

80 Wall Balls (20/14)
60 Russian KB Swings
40 Box Jumps (24/20)

1) Tabata 6 x 20 x 10

Ab Mat Sit Ups
Weighted Ab Twists
Plank Hold

“Someone else is thankful for less than what you have…”

Sunday 4.9.17

Rest Day

Saturday 4.8.17

6 rounds of:

Every minute on the minute complete:

Minute 1-7 Back Squats
Minute 2-3 Front Squats
Minute 3-12 Toes to Bar

Use the same load for Back Squat and Front Squat.  Post load to comments

Compare to HERE

1) Every minute on the minute for 12 minutes:

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

“I like to see a man proud of the place in which he lives.  I like to see a man live so that his place will be proud of him.”~Abraham Lincoln

Friday 4.7.17

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Bench Press (bodyweight/.75 bodyweight)
Farmer’s Carry 100 M after each set

1) 6 x 50 M Banded Sprint

“Simplicity is making the journey of this life with just baggage enough.”

Thursday 4.6.17

“Blind Date”

You don’t know what you get until you show up!!

-We have had a tie for the CrossFit Games Open inside of the gym.  We will have a tie break workout for all teams today to decide the winner. 

“Get your mind right.”

Wednesday 4.5.17

10 rounds of:

Every 2 minutes complete:

10 Push Presses (115/80)
10 KB Swings (53/35)
10 Box Jumps (24/20)

Rx’d + (135/95..70/53)

Post fastest and slowest rounds to comments.

1) 4 rounds not for time of:

3 Way Push Ups x 7-12 reps

-We have had a tie for the CrossFit Games Open inside of the gym.  We will have a tie break workout for all teams this Thursday to decide the winner.  Sleep in fear.

-Please park only in the front parking lot on Mondays and Wednesdays so CrossFit Kids can utilize the back parking lot.

-Kid’s Room is a unsupervised area for children to hang out while parents/guardians workout.  Children must be mature enough to stay within the boundaries of kid’s room and understand that there are extreme dangers if they venture outside of this area.  It is the responsibility of the parents/guardians to monitor their children to maintain order and proper behavior within kid’s room, even if this means disturbing your workout to keep the noise levels down and maintain appropriate actions.  Please take children to the restroom before they enter kid’s room.  Children are not allowed to leave the room at any time. There is to be no food or drink in this room at any time.  Parents and children should tidy up after every use even if there are other children in the room. It is not the job of the last group to clean the entire day’s mess.  In order to keep your children safe, please check in on your children periodically throughout the session.

“Be humble, be hungry, and always be the hardest worker in the room.”

Tuesday 4.4.17

Complete the following with a 18 minute continuously running clock:

Run 1 Mile (MHS reverse loop)

As many rounds and reps with the time remaining of:

3-6-9-12-15-18-21 and so forth reps of:

Deadlifts (185/125)
Double Ab Mat Sit Ups (x 2)

“Admit your errors before someone else exaggerates them.”~Andrew V. Mason

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource