5.23.18 Workout of the Day

Congrats to Pastor Nate and wife Megan on their newborn, Caleb Andrew Wood.

BOX BRIEF:

-Murph Shirt have arrived, Please see Martin or Amber if you would like to purchase one before our Annual MDM Murph. All shirts are $20. First come first serve.

-We will hosting a CrossFit 843 Defense Class on Friday Evening 5:30-6:30, cost is $5. Please sign up on our Members Only Page.

The focus will be on:

-Unarmed contact and control techniques and tactics.

-Owning up close and personal confrontations with high level techniques, tactics, and mindset

-learn the value of stance and positioning, formulas to control and dictate action, and be able to execute advanced... Yet easy to learn techniques.

-Great course whether you are a beginner or high level fighter.

CrossFit

1. Conditioning "Snake Bite" For Time: 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups

-12 minute cap-

2. Skills Alternating On the Minute x 14: Odd Minutes – 10/8 Calorie Row/Bike/100 m sprint Even Minutes –:30 Seconds Strict HSPU

3. Midline: 5 minute Coaches Choice

ICT

1.Conditioning

A)At the 0:00 mark 16 min EMOM (:30/:30)

station 1:Single DB/ KB front rack lunges (50/35)

station 2: prone plank on rings

station 3: HSHOLD

station 4: 100 m sprint

B) Immediately following A, complete 40 Russian KBS (53/35)

C) At the 20 minute mark, repeat A

D) Immediately following C, repeat B

-Goal is consistency today, no measure-

2. Midline: 5 minutes Together