Saturday 10.20.18

For time:

Row 1000 M
then immediately into…
30-20-10
KB Swings (53/35)
Ab Mat Sit Ups

1) Every minute on the minute for 14 minutes:

Even minutes-“Goat 1″
Odd minutes-“Goat 2″

But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.~Isaiah 40:31

Friday 10.19.18

2 rounds of:

With a 3 minute continuously running clock complete:

300 M Shuttle (200 +100)
Max Overhead Squats (115/80) in the time remaining
Rest 90 seconds

300 M Shuttle (200 +100)
Max Wall Balls (20/14) in the time remaining
Rest 90 seconds

300 M Shuttle (200 +100)
Max Handstand Push Ups in the time remaining
Rest 90 seconds

Rx’d + (135/95)

“The price of anything is the amount of life you exchange for it.”~Henry David Thoreau

Thursday 10.18.18

Teams of 2 complete as many rounds and reps as possible alternating in 14 minutes of:

7 Toes to Bar
7 Box Jumps
7 Hang Power Cleans (115/80)

Partners will alternate movements to complete each round. Partner 1 performs 7 Toes to Bar…Partner 2 performs 7 Box Jumps..Partners 1 performs 7 Hang Power Cleans (1 round complete).

1) Tabata the following for 8 minutes (switching movements every 20 seconds):

Plank Hold
Right Side Plank
Hollow Hold
Left Side Plank

-Today is “Bring a Friend Day”. Friends are welcome at ALL class times and it will be a free class for them.

“Seek opportunities to show you care. The smallest gestures often make the biggest difference.”~John Wooden

Wednesday 10.17.18

Teams of 2 complete the following for time:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

1) 3 rounds not for time of:

16 Single Leg RDL (8 each)
16 Bulgarian Split Squats (8 each)

30 second Sorenson Hold

“Adopt the pace of nature:  her secret is patience. “~Ralph Waldo Emerson

Tuesday 10.16.18

5 rounds for time of:

15 Burpees
12 Power Snatches (115/80)
9 Chest to Bar Pull Ups

1) Bench Press 10-8-6-4-2

2) 3 rounds not for time of:

8 DB One Arm Rows (standing…8 each)
20 Banded Tricep Extensions

I lift my eyes to the mountains- where does my help come from? My help comes from the Lord, the Maker of heaven and earth.~Psalm 121:1-2

Monday 10.15.18

1-2-3-4-5-6-7-8-9-10 reps for time of:

Thrusters (95/65)
Complete 25 Double Unders after each set

Rx’d + (115/80)

Compare to HERE

1) Back Squat 10-10-5-5-3-3 (climbing)

“You can’t out train poor nutrition.”

Sunday 10.14.18

Rest Day

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

TOP