Mon. March, 30

5 RFT:

5 Squat Cleans (135#, 95#)
15 Push Ups
20 KB Swings

Fri. March, 27

5 RFT:

5 Push Press (135#, 95#)
10 MB Dead Lift
15 Med Ball Sit Ups

Thurs. March, 26

"Jackie"

Row 1000m
50 Thrusters (45#)
30 Pull Ups

for time

Wed. March, 25

5 RFT:

5 Overhead Press (95#, 65#) --- *heavy option is 155#
10 Burpees
15 Knees To Elbows (KTE's)

Tues. March, 24

7 rft:

10 SDHP
10 Pull Ups
10 KB Swings
10 Tire Jumps
10 Wall Ball

Mon. March, 23

Strength:
Push Jerk 1,1,1,1,1,1,1

then:

21, 15, 9 of:
Dead Lift (135,95)
Pull Ups
Box/Tire Jumps

Thurs. March, 19

AMRAP in 20 Min:

5 Pull Ups
10 Push Press
10 KB Swings

Wed. March, 18

"Lil Miss Sunshine"

30 Dumbbell Burpee/Squat Cleans


*Oh... this isn't gonna be that bad.

Tues. March, 17

Bear Complex:

Bear = power clean, next thruster, lower bar to back and do a back squat into a push press overhead. Lower in front and repeat. No resting on ground until reps are completed.

5 Bear Cmplex
5 Burpees
4 Bear
4 Burpees
3 Bear
3 Burpees
2 Bear
2 Burpees
1 Bear
1 Burpee

For Time.

Mon. March, 16

5 RFT:

5 Hang Power Cleans (135#, 95#)
10 Push Ups
10 Pull Ups (no jumping will count)

Keep up the good work!

CFMT Family:

I just wanted to take a moment to say keep up the good work. I am proud to say that we have the best CrossFit affiliate in Middle Tennessee. What makes us great is you guys...our Crossfit family. Some of our members have been with us since our George Patton days in the parking lot. It's crazy to think how far we have come and how far we will continue to go. With our you, Stephen ,myself, Julie, Stu and Nikki would not be able to enjoy the success of CrossFit MT. Even though I am only in the gym on a limited basis, I still want our family to grow and continue to achieve elite fitness. Thanks again guys and look for more great things to come. Let us know if there is anything you need or anything we can do.

V/r
Coach Morris

Fri. March, 13

5 RFT:

10 Overhead Squats (use PVC if weight is an issue)
15 Burpees

Thurs. March, 12

Row 400m
50 Air Squats
Row 400m
50 Air Squats
Row 400m
50 Air Squats
Row 400m
50 Air Squats

Wed. March, 11

3 RFT:

10 Dead Lifts (body weight)
15 KB Swings
20 Box/Tire Jumps

Tues. March 10

Back Squat 5,5,5,5,5

Then...

Row
500m
400m
300m
200m
100m
*rest 1 minute between rounds

Mon. March, 9

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

*Complete all of one movement before moving on

Wed. March 4

4 RFT:

20 SDHP
20 Pull Ups
20 Sit Ups
20 Air Squats

*only rx'd pull ups or band assisted

Tues. March 3

4 RFT:

400m Row
10 Box Jumps
15 KB Swings
15 Push Ups

Mon. March 2

"Fran"
Thrusters (95#, 65#)
Pull Ups
21, 15, 9

*no jumping pullups allowed, only band assisted or normal will be scored