The Lord's Day

A day of rest.

I know, this doesn't look like resting.

HAPPY MOTHER'S DAY!!!

Overwatch

For time with a partner.
Only 1 person doing the work at a time. The other is resting. All reps must be completed by both persons before continuing on to next exercise.

10 Burpees
20 Tire Flips
30 Pull Ups
40 Bar Dips
50 Wall Balls
60 Box Jumps
70 Sit Ups-Abmat
80 Push Ups
90 Double Unders or 180 Single Unders
100 Squats

OHS5, FS3, BS1

OverHead Squat
5-5-5-5-5

Front Squat
3-3-3-3-3

Back Squat
1-1-1-1-1

Run 5K

Rest Day

Even the kids love CrossFit!

Revelation

5 rounds for time of:

400 m
10 Bench Press (Body Weight)
10 Pull Ups

Fortitude

AMRAP in 30 min of:

5 Pull Ups
5 Ring Dips
15 Abmat Sit Ups

The Lord's Day

A day of rest. Here is LJ and JJ cranking out a round of "The Whinner"

Murph

Today's workout will be at the Calvin track at 0830 hrs.

For time:
Partition the exercises as needed. ie: 10 pull ups, 20 push ups, 30 squats

1 Mile run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile run

OverHead Squat WOD

5-5-5-5-5

Work on technique and form with each rep.

Tomorrow's workout will be at the Calvin track at 0830 hrs. See you there.