7/1/19

Made2Live CrossFit – M2L Classes

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“Functional Fitness”

“Fish Out of Water” (Time)

For Time:

2,000 Meter Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:

3 Power Cleans (155/105)

6 Push-ups

9 Air Squats

“Competitive”

“Fish Out of Water” (Time)

For Time:

2,000 Meter Row

Directly into…

10 Rounds:

2 Power Cleans (205/145)

4 Bar-Facing Burpees

8 Alternating Pistols

06292019

Made2Live CrossFit – M2L Classes

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“Chutes & Ladders” (AMRAP – Reps)

AMRAP 15:

Buy In: 75/50 Calorie Echo Bike

Then…

3 Wallballs, 3 Burpees

6 Wallballs, 6 Burpees

9 Wallballs, 9 Burpees



Up By 3’s Until Time Cap

06282019

Made2Live CrossFit – M2L Classes

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Dakota Game Qualifier 19.4 (AMRAP – Reps)

AMRAP 12:

2 Rounds

5 Ring Muscle Ups

10 Box Jump Overs 24/20″

2 Rounds

15 Toes 2 Bar

20 DB Box Step Overs 50/35#
Scale Ring Muscle Ups to Pull Ups or Jumping Pull Ups

06272019

Made2Live CrossFit – M2L Classes

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Deadlift

Athletes will have 20 minutes to build to a heavy 3 rep, 2 rep and 1 rep heavy for the day.

Deadlift

Deadlift

“Shrute Farms” (AMRAP – Rounds and Reps)

AMRAP 14:

100 Meter Farmers Carry (50’s/35’s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50’s/35’s)

15 Deadlifts (205/145)

06252019

Made2Live CrossFit – M2L Classes

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“Water Break” (3 Rounds for reps)

AMRAP 4:

27 Hang Power Cleans (95/65)

27 Burpees Over Rower

27/21 Calorie Row

Rest 4 Minutes

AMRAP 4:

21 Hang Power Cleans (115/85)

21 Burpees Over Rower

21/15 Calorie Row

Rest 4 Minutes

AMRAP 4:

15 Hang Power Cleans (135/95)

15 Burpees Over Rower

15/12 Calorie Row

06242019

Made2Live CrossFit – M2L Classes

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Pausing Front Squat + Front Squat

Athletes will have 15 minutes to build up to a heavy for the day. Pause is 2 seconds in the bottom of the squat, then followed by a regular front squat.

“Jack Daniels” (Time)

For Time:

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups

or

(RX+) FT:

1,000 Meter Run

50 Thrusters (65/45)

30 C2B Pull-Ups
If running is an issue:

70 cal echo bike

1,250 m row

6/22/19

Made2Live CrossFit – M2L Classes

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Walmart (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30:

12/9 Calorie Assault Bike

10 Medicine Ball Squat Jumps (30/20)

5 Power Clean and Jerks

1st 6 Rounds: 95/65

2nd 6 Rounds: 115/85

3rd 6 Rounds: 135/95

4th 6 Rounds: 155/105

Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).

06202019

Made2Live CrossFit – M2L Classes

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Daily Mindset

“Laziness, doesn’t get a vote.

Frustration, doesn’t get a vote.

Weakness, doesn’t get a vote.

Negativity, doesn’t get a vote.

Only you do.”

• Jocko Willink

The human condition is that we like to be comfortable.

And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy. It is a choice to be frustrated. It is a choice, to be weak.

When we can distinguish these emotions are controllables, we can acknowledge them when they arrive. And put them, where they belong. They do not get a vote in how we live our lives. Only we do.

Metcon

“Mano y Mano” (AMRAP – Reps)

Class Divides Into 2 Teams:

3 Rounds:

Team 1: Row Calories (Team Score)

Team 2: 400 Meter Prowler Push

Teams switch when prowler gets back. 1 prowler for every 3 athletes.
Wodify score is amount of calories your team rows