Fri. May, 29

21, 15, 9 of:

KB Swings
Burpees

Thurs. May, 28

"Barbra"

5 RFT:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

3 min rest between sets

Wed. May, 27

FGB Task Priority:

20 reps of each:
Wall Ball
SDHP
Box Jumps
Push Press
Rower (calories)

Rest 1 min, repeat for 3 rounds

Hey Guys!

Coach Morris has a new email address...crossfitendurancemt@gmail.com

Look for Endurance Classes to start soon!

"Your Workout, is my Warmup"

Thurs. May 21

For Time:

30 Muscle ups
OR
120 Pull ups
120 Ring Dips

Wed. May, 20

"Death March"

One lap around the building. Six movements, one at each corner, one at the mid way point of the long walls:

Carry weighed barbell on your back the entire time. Bar cannot rest on the ground, and can only touch for movements requiring touching (ie deadlift). RX - 75, 55 Heavy - 95, 65

For Time:

First Corner
25 Back Squats
Second Corner
25 DL
Mid way back wall
25 Thrusters
Third Corner
25 Push Press
Fourth Corner
25 Hang Squat Cleans
Finish
25 SDHP

*20 Burpee Penalty for dropping the bar

Wed May 20th

Tues. May, 19

"Fucked Up 50"

50 Push Press (75/45)
50 Pull Ups
50 Sit Ups
50 Box Jumps
50 Lunges (total, 25 per leg)
50 Push Ups

Mon. May, 18

"The Mule"

21-15-9, for time
Deadlift (275# men, 185# women)
Chest-to-bar pullups

*Mid-West Qualifier WOD

Thurs. May, 14

25 Thrusters (95, 65)
25 AbMat
25 Wall Ball
25 Box Jump
25 KB Swings
25 Burpees
25 Pull Ups
250m Row

For Time

Thurs. May, 14

25 Thrusters (95, 65)
25 AbMat
25 Wall Ball
25 Box Jump
25 KB Swings
25 Burpees
25 Pull Ups
250m Row

For Time

Wed. May, 13

Push Press
3-3-3-3-3

then:

10 RFT:
5 Burpees
10 Pull Ups

Tues. May, 12

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Mon. May, 11

5 RFT:

25 Push Ups
50m Sprint
12 KB Swings
50m Sprint

*members, post times, as well as rx'd or scaled/modified, to comments under "Anonymous". Then post in this format:

Name/Weight Used (if applicable)/Rx or Mod (how it was Modified)/Time or Rounds
Example: Stu/50# DB/Rx/7:40

5/9/09

"Beowulf"
For Time:
1000m Row
1 Lap Around Building
10 Rounds:
5 Ring Dips
10 Pull Ups
15 Ball Slams 20#
1 Lap Around Building
1000m Row

Fri. May, 8

Dead Lift:
3-3-3-3

3 min AMRAP
of last weight

Thurs. May, 7

Front Squat:
5-5-5-5-5

then:
50% of Last rep, do 3 min AMRAP of squat cleans from the high hang position.

Wed. May, 6

Overhead Progression:

Press - 5-5-5
Push Press - 3-3-3
Push or Split Jerk - 1-1-1

Then:
500m Row x 3, max effort, 1 min rest

Tues. May 5

Weighted Pull-Ups:
3-3-3-1-1
*If you cannot do weighted pull-ups, progress toward a smaller band

5 Min. AMRAP:
Ab Mat Sit-Ups

* Alternate WOD:
20 Min AMRAP:
Wearing 20 lb vest do:
4 Dead Lifts (225)
5 Pull Ups (dead hang)
10 Box Jumps

Mon. May, 4

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Back Squat:
5-5-5-5-5

Then:
3 Min AMRAP of 50% of the weight from your last rep.

Then:
100 Push Ups for Time