FUNday

In TEAMs of 2...

• Complete for Time:
•  100 Power Cleans (95/65)
•  RUN to Basketball Court
•  200 Push-UPs
•  100 Lunges
•  200 Hollow Rocks
•  100 Knees-2-Elbows
•  200 Air Squats
•  RUN back to Gym
•  100 Burpees

1* TEAM member working at a time. RUN together

Thursday

EMOM for 20min Complete: 

  1st- 30 Double Unders

 2nd- 12 GHD Situps 

  3rd- 30 Russian Twist (25/15)

  4th- 12 Supine Ring Pull-UPs

5 Sets of each movement 

RESISTANCE= the force that acts on you whenever you dare to break out of the comfortable. 

“Resistance will tell you anything to keep you from doing your work. It will perjure, fabricate, falsify, seduce, bully, cajole. Resistance is protean. It will assume any form, if that’s what it takes to deceive you. It will reason with you like a lawyer or jam a nine millimeter in your face like a stickup man. Resistance has no conscience. It will pledge anything to get a deal, then double-cross you as soon as your back is turned. If you take Resistance at its word, you deserve everything you get. Resistance is always lying and always full of shit.”

                                Steven Pressfield. THE WAR OF ART

Wednesday

4 Rounds for TIME of: 

 200m RUN

 20 KB Swings

 200m Run

 20 KB Snatches (10L, 10R)

KB RX= 53/35

In the beginning, there were hundreds of thousands. From there, the top 30 men and 30 women rose to the challenge and competed in a virtual competition to earn their place in the finale. This weekend, only 10 remained. The final five in each division fought to prove themselves the Fittest on Earth. There was sweat, there were tears, and more than a little blood. At the end of it all, the victors became legends. 

They are the Fittest in History.

Tuesday

CrossFit Total

For Total Load:
 1-RM Back Squat
 1-RM Shoulder Press
 1-RM Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts). 

Compare to the Fittest Athletes in the World

Monday

3 Rounds for TIME of:

  500m ROW

  25 Thrusters (45/35)

  15 Pull-UPs

Tia & Mat are not Human!

   2020 CrossFit Games

     CHAMPIONS