With a 20 minute continuously running clock complete as many rounds and reps as possible of:
Run 1 Mile (MHS loop)
50 KB Swings (53/35)
40 Barbell Lateral Jumps
30 Power Cleans (95/65)
20 Burpees
10 Muscle Ups
At the completion of round one, begin round 2 with the 50 KB Swings.
“First CrossFit Workout?“-Video[ipod] [mov] [HD mov]
Poor Diet Sinks U.S. In Health Rankings
-Monday, July 15th-Begins the “Stop the Slop” 4 week nutrition challenge. All you need is a team of 3.
-Tuesday, July 16th 5:30-Nutrition to meet my goals (free to all members). This will be as session devoted to hone in our existing knowledge of nutrition and define how to be more successful.
“Unless you change how you are,you will always have what you’ve got.”~Jim Rohn
1 Full
Sub 1600m row for run(6:29)
Sub 20 chin-ups for MU’s
1 full red + 50/40/3
Rx
50 + 40 +30 + 20 + 3 muscle ups (finished last 7 after time) rx’d
50+40+30+8 Burpees
Good week at CFM!!!!
8:25/50/40/30/20/10 CU’s
Mile 7:19 – 1 full + 50, 40, 30, 20, 2
1 Full + 50KB + 13 Jumps (subbed 20 Chin Ups for Muscle Ups)
50+40+30+4 Burpees
9:03/50/40/30/20/10 CU
1 Full (chin ups) + 10 KB
50/40/30/20/0
15:17 + 50 + 12
Bad day.
50/40/30/6
Completed 20 CU’s after time called
1mile+50+40+30+14
Rx’d
Improving on mile.. 11:56/50/40/15
1 full +36
7:20 mile
Sub. 20 CU for MU
8:33 mile 50/40/30/20/8 CU
probably could have tried a little harder.
8:24 m 50/40/30/20/6 cu’s
1mile 50/40/30
9:03 mile + 50/40/30/20 failed quite a few MU’s
Fought it and lost!
mile+50/40/30/20/2MU mile 8:00
Mile/50/40/30/20
11:00/50/40/30/9
50/40/30/6 burpees
10 chin ups after time
Mile 11:00