Tuesday 2.19.19

 3 rounds for time of: 

10 Ring Muscle Ups
20 Handstand Push Ups 
30 DB Overhead Walking Lunge Steps (single-arm…50/35)

1) 4 rounds not for time of:

8 DB Bench Press reps (each arm) 
12-15 Palloff Presses
Max reps Strict Supine Bar Rows

Your word is a lamp for my feet, a light on my path.~Psalm 119:105

Monday 2.18.19

4 rounds for time of:

200 M Run
7 Power Cleans (185/125)
14 Box Jump On and Overs (24/20)
21 Pushups (deload)

1) Deadlift 7-7-7-7 (climbing)

“We have two ears and one mouth so that we can listen twice as much as we speak.”~Epictetus

Sunday 2.17.19

Rest Day

Saturday 2.16.19

Teams of 2 complete:

Alternate to complete as many rounds and reps in 5 minutes of each of the following:

-Row Max Meters
-1 Legless Rope Climb
-Burpee Box Jump On and Overs
-1 Keg Up and Over

Rest 1 minute between movements.

1) Devote 10 minutes to ONE skill

 “Confidence is about believing in your ability today and believing in your potential tomorrow.”~Kate Woods

Friday 2.15.19

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes of the following rep scheme:

3 Power Clean and Jerks (135/95)
3 Toes to Bar
Power Clean and Jerks (135/95)
Toes to Bar
Power Clean and Jerks (135/95)
Toes to Bar
12 Power Clean and Jerks (135/95)
12 Toes to Bar
15 Power Clean and Jerks (135/95)
15 Toes to Bar
18 Power Clean and Jerks (135/95)
18 Toes to Bar

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Compare to HERE

1) Every minute on the minute for 12 minutes complete:

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

“God’s greatest invitations come through life’s little interruptions.”~Steven Furtick

Thursday 2.14.19

Complete the following (with a partner) for time:

800 M (MMS) Forward Sled Pull (3×45#/2×45#)
800 M (MMS) Farmer’s Carry (AHAP)

Partner 1 begins with the forward sled pull and Partner 2 will walk along with the Farmer’s Carry….partners must stay together and may swap as needed to complete 1 trip to MMS. 

1) Bench Press 7-7-7-7 (climbing)
-Max Strict Pull-ups between sets

“You can’t fire a cannon from a canoe.”~Charles Poliquin

Wednesday 2.13.19

On the 2:00 x 6 rounds: 

100 M Run
15 KB SDHP (53/35)
30 Double Unders

(Score is time of slowest round)

1) Complete 4 rounds not for time of:

7 RDL’s
16 Landmine Twists

16 Hip Extensions
120’ DBall Carry (AHAP, must carry in front)

“How you do anything is how you do everything.”~Unknown

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