Molon Labe CrossFit
4:30pm Open Box 6:30pm Ruck workouts
Macedonia
GORUCK Affiliate
4:30pm Open Box 6:30pm Ruck workouts
Molon Labe CrossFit
Strength: Back Squat Complete 5 sets of 3 reps each with 2 minutes between sets. Work up to heaviest triple 3 Rounds for time of: -10 Toes to rings -2-minute plank hold (athlete must accumulate 2 minutes before moving on) -20 Double kettlebell or dumbbell front rack lunges @26/15 (options: 35/26 – 15/10) *No interlocking …
Molon Labe
CLOSED – Happy Thanksgiving!!!
CrossFit Molon Labe
Strength: 10 rounds of: (no clock) -1 Power/Squat snatch -2 Back squat -1 Jerk from the back Work up to heaviest complex AMRAP 20 Minutes of: Minutes 0:00 to 10:00 -10 Kettlebell taters @53/35 -25 Double unders (50 singles) -10 Sumo deadlift high-pulls w/KB @53/35 -25 Toe taps Minutes 10:00 to 20:00 -10 Box jumps …
CrossFit
Team workout For time: -400 Meter run -100 Thrusters @45/35 -400 Meter run -100 Push-ups -400 Meter run -100 AbMat sit-ups -400 Meter run -100 Ground to shoulder sandbag lifts
CrossFit Gym Time
Strength: Clean & Jerks (12 minutes to work up to heavy double) 2-2-2-2-2-2 “Dead Climb” EMOM 20 Minutes of: -3 Deadlifts @225/185 (scale – 185/135 – 135/95) -5 Burpees & 1 rope ascent @15’ (scale 3 burpees & 5 Ring pull-ups)
CrossFit
Skill/Strength: Shoulder press 5 X 5 working up to a heavy 5th set 5 Rounds for time of: -10 x 8 Count body builders -2 Rope climbs @15’ (RX+ = 1 Legless rope climb up and down no legs at all) -400 Meter run NO MURPH PREP. You are ready.
Molon Labe CrossFit
Dynamic Warm-up Skill work: Burpee pull-overs: 5 sets of 5 reps AMRAP 15 minutes of: -5 Handstand push-ups -10 Front squats @95/65 (no rack) -15 AbMat sit-ups (RX+ Toes to bar) -20 Double unders (40 Singles)
“HAVE HOPE” By: Eleni
So, I have heard it said that bravery takes on many forms. I have never considered myself a hero. However, in the past 10 months I have had to be very brave. It’s taken much prayer and faith, grit and tears, but I’m cancer free and thankful to be …
