Saturday 12.3.16

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“Elizabeth”

21-15-9 reps for time of:

Squat Cleans (135/95)
Ring Dips

Compare to HERE

Every minute on the minute for 10 minutes complete:

Even minutes: “Goat 1”
Odd minutes: “Goat 2”

“Nothing is more dangerous than an idea when it is the only one you have.”~Emile Chartier

Friday 12.2.16

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As many rounds and reps as possible in 12 minutes of:

20 Double Unders
10 True Push Ups
1 Rope Climb

“None are so empty as those who are full of themselves.”~Benjamin Whichcote

Thursday 12.1.16

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7 rounds of:

Every minute on the minute complete:

Minute 1-20 Russian KB Swings
Minute 2-17 Wall Balls (20/14)
Minute 3-14 Push Presses (115/80)

“The idle man does not know what it is to enjoy rest, for he has not earned it.”~John Lubbock

Wednesday 11.30.16

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5 rounds for time of:

200 M Run
10 Chest to Bar Pull Ups
10 Box Jumps (24/20)
10 Deadlifts (225/155)

Compare to HERE

1) Deadlift (work to heavy single)

“Don’t compare your life to others.  You have no idea what they have been through.”~Sam Cawthorn

Tuesday 11.29.16

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5 rounds of:

Every 3 minutes complete:

15 Toes to Bar
10 Burpees
Max reps Power Clean and Jerks (155/105) in the time remaining

Rx’d + (15 Burpees)

1) 4 rounds not for time of:

12 -15 DB Bench Press reps
Max Reps Strict Chin Ups

“If your work speaks for itself, don’t interrupt.”~Henry J. Kaiser

Monday 11.28.16

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Complete as many reps as possible in 10 minutes of the following rep scheme:

2 Thrusters (95/65)
25 Double Unders
4 Thrusters (95/65)
25 Double Unders
6 Thrusters (95/65)
25 Double Unders
8 Thrusters (95/65)
25 Double Unders
10 Thrusters (95/65)
25 Double Unders

When you complete the round of 10, go on to 12. When you complete 12, go on to 14 and so forth.

Rx’d + (115/80)

1) Overhead Squat 3-3-3-3-3 (climbing)

“Bad habits are easier to abandon today than tomorrow.”

Sunday 11.27.16

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Rest Day

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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