5.23.2019

FUNday

In TEAMs of 2

2 Rounds for TIME:
   400m Run
 30 HR Push UPs
   400m Run
 30 KB Swings 
   400m Run
 30 Hollow Rocks
   400m Run
 30 Tire Flips 
   400m Run
 30 Burpees 
   400m Run
 30 Box Jumps 


5.22.2019

Thursday

21-15-9 reps for TIME of:
  Pull-UPs
  Wallballs 

10 Essential ‘Don’t Do’ Habits 
Improve your life with these tips from CrossFit Coach Ben Bergeron
    

       Don’t hit the snooze button
    Don’t get mad at traffic
    Don’t be late
    Don’t tolerate gossip
    Don’t watch the news
    Don’t pass judgement
    Don’t eat and scroll
    Don’t check email before noon
    Don’t leave dishes in the sink
    Don’t wait for perfect

5.21.2019

Wednesday

1,000m  ROW

Hang Power Snatch: 5-5-5-5-5
1arm KB Push Press: 5-5-5-5-5 (each side)

The Quiet Warrior


5.20.2019

Tuesday

TUMILSON








U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas TuMilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

He is survived by his parents George and Kathy TuMilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

8 Rounds for TIME:
  200m Run  
  11 Burpee DB Deadlifts (60s)


5.19.2019

Monday

AMRAP in 11min of:
   6 Chin-UPs   8 Dips 10 Pistols (1 leg squats)