Daily Workout

5 Rounds of:

Min 1: 0:45 Row/Bike Max Cals

Min 2: 0:45 D-Ball Hold (AHAP)

Min 3: 10 Thrusters (115/80)

Min 4: 120′ Forward Sled Pull (AHAP)

Rx’d+ (135/95)

1) Devote 20 minutes to mobility or ROMWOD

“Happy, Humble, Hungry”

Complete the following each for time:

Starting at 0:00:

100 Double Unders

Starting at 2:00:

100 KB Swings (53/35)

Starting at 9:00:

100 Burpees

1) Bench Press 3×10 @ 90% of last load recorded on 6.5.19
Complete 10 Banded Pull-Aparts after each set

“Every once in awhile stop, look around, and realize how truly blessed you are.”

For time:

20-16-12-8-4
DB One Arm Snatches (alternating…50/35)
DB Box Step Ups (24/20)

*DB must held at athletes side on step ups, but may switch hands as needed

1) 3 rounds not for time of:

2 Legless Rope Climbs
20 Lat Pull Downs
15 One Arm Lat Pull Downs (each side)
20 One Arm Kneeling KB Shoulder Presses (10 each)

“How you do anything, is how you do everything.”~Matt Fraser

For time:

21-15-9

Overhead Squats (135/95)
Chest to Bar Pull Ups

1) Back Squat 3×10 @90% of last load recorded on 6.3.19

Schedule: 
-There will be no CrossFit Kids class on Wednesday, June 19th
-CrossFit Teens will run on a regular schedule this week
-Barbell Class will resume on Saturday, June 22nd

“Strange, what being forced to slow down could do to a person.”~Nicholas Sparks

Rest Day

Happy Father’s Day!

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

300 M Run
120’ DBALL carry (AHAP)
20 Plate GTO (45/25)
:30 Handstand Hold

1) Devote 12 minutes to ONE skill

“A man who cannot tolerate small misfortunes can never accomplish great things.”~Chinese Proverb

For time: 

100 Double Unders
30 Push-Ups
30 KB Swings (53/35)
80 Double Unders
20 Push-Ups
20 KB Swings (53/35)
60 Double Unders
10 Push-Ups
10 KB Swings (53/35)

1) 4 rounds not for time of: 

Max Strict Pull Ups
5 Shoulder Presses (climbing)

2) 50 Hammer Curls
(25 each….break into as many sets as needed)

“What if you were as productive every day as you are the two days before vacation?”~Dave Ramsey