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
5.23.2019
5.22.2019
Thursday
21-15-9 reps for TIME of:
Pull-UPs
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
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
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
5.16.2019
FUNday
Partner WOD
AMRAP in 21min of:
10 KB Deadlifts (53/35s)
10 Burpees
10 KB Swings (53/35)
10 Jumping Lunges
10 KB Snatches (53/35)
200m RUN
1* TEAM member working at a time
Alternate after each movement, RUN together
Annual Police Week Vigil Honors Officers Who Paid the Ultimate Price for Public Safety
In honor of Deputy Sheriff Heath McDonald Gumm of the Adams County Sheriff's Office—who was shot and killed during a foot pursuit in January 2018—the Southwest Airlines cabin crew placed Thin Blue Line flags on every passenger seat and re-designated the flight number to Gumm's call sign.
AMRAP in 21min of:
10 KB Deadlifts (53/35s)
10 Burpees
10 KB Swings (53/35)
10 Jumping Lunges
10 KB Snatches (53/35)
200m RUN
1* TEAM member working at a time
Alternate after each movement, RUN together
Annual Police Week Vigil Honors Officers Who Paid the Ultimate Price for Public Safety
In honor of Deputy Sheriff Heath McDonald Gumm of the Adams County Sheriff's Office—who was shot and killed during a foot pursuit in January 2018—the Southwest Airlines cabin crew placed Thin Blue Line flags on every passenger seat and re-designated the flight number to Gumm's call sign.
5.15.2019
Thursday
Complete for TIME:
50 Hollow Rocks
40 Double Unders
30 Box Jump
20 Toes to Bars
30 Box Jump
40 Double Unders
50 Hollow Rocks
50 Hollow Rocks
40 Double Unders
30 Box Jump
20 Toes to Bars
30 Box Jump
40 Double Unders
50 Hollow Rocks
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