Thursday 191205 row, wall balls, bar muscle ups

Thursday 191205 row, wall balls, bar muscle ups

On this date, 2 years ago I realized a long time dream and purchased CrossFit Mendota from CFM’s founder, Pat Costello.

My business’ name is Armored Path, LLC.

It has been a wonderful journey thus far. Thank you for your continued support and Cheers to many more years of fitness at CFM!

“Armored Path, LLC”
20 Min AMRAP
17 Cal Row
12 Wall Ball Shots 20/14
5 Bar Muscle Ups

Thursday 191128

Thursday 191128


In teams of 3, which will be picked out of a hat, you will have 60 minutes to accumulate as many points as possible by completing the following movements:

Gymnastics Movements

20 sit ups = 2pts

1 rope climb = 5pts

10 pull ups = 5pts

20 push ups = 5pts

20 Box Jumps 24/20 = 10pts

30 air squats = 10pts

5 muscle ups = 15pts

5 wall climbs = 15pts

10 HSPU = 15 Pts


800m weighted run (15/10) = 10pts


Barbell movements (95/65)

STOH, Deadlift, Back Squat = 1 point per rep

Front Squat, SDHP, Clean = 2 points per rep

GTOH, Thruster, OHS = 3 Points per rep


Team member 1 will be completing an 800m weighted run

Team member 2 will be completing an AMRAP of any of the barbell movements

Team member 3 will be completing any of the gymnastics movements

**Once team member 1 returns from the 800m run, the team will rotate responsibilities**

*It is the teams responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count. We will provide scorecards.*