Sunday 11.18.18

Rest Day

Saturday 11.17.18

Complete the following:

As many rounds and reps as possible in 12 minutes of:
7 Bench Press reps
100 M Run

Rest 3 minutes…

Max distance Farmer’s Carry in 4 minutes (AHAP)

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

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

Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of the others.~Philippians 2:3

Friday 11.16.18

For time:

Row 1000 M
30 Hang Power Cleans (135/95)
40 Burpees

1) Teams of 2 complete the following:

Max Rope Climbs in 7 minutes
(Only one partner working at a time)

“Perfection is not attainable, but if we chase perfection we can catch excellence.”~Vince Lombardi

Thursday 11.15.18

For Time:

150 Double Unders
– Then –
4 rounds of:
15 Overhead Squats (95/65)
10 Chest to Bar Pull Ups
– Then –
150 Double Unders

Rx’d + (135/95)

1) Back Squat 10-10-5-5-3-3
-Compare to 10.15.18

2) 3 rounds not for time of:

15 Hip Extensions
10 Bulgarian Split Squats (5 each)

“First say to yourself what you would be; and then do what you have to do.”~Epictetus

Wednesday 11.14.18

Complete the following:

Max reps in 2 minutes of:

KB Swings (53/35)
Ab Mat Sit Ups
True Push Ups
Row (Cals)
Strict Ring Dips

Rest 1 minute between each movement

Max reps in 1 minute of:

KB Swings (53/35)
Ab Mat Sit Ups
True Push Ups
Row (Cals)
Strict Ring Dips

Rest 30 seconds between each movement

Rx’d + (70/53)

1) Push Press 5-5-5-5-5 (climbing…from the rack)
-Superset max reps strict pull ups between each set

Compare to 7.10.18 in Wodify

“Nothing ever goes away until it teaches us what we need to know.”~Pema Chodron

Tuesday 11.13.18

7 minutes to complete the following:

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

DB One Arm Snatches (70/50 alternating)

Post times if you complete the cycle within 7 minutes.  The workout stops at 7 minutes…if you do not complete the cycle, post rounds completed to comments. 

1) 4 rounds not for time of:

-60′ Sled Pull
-60′ Reverse Sled Pull
-60′ KB Front Rack Lunge Walk

“Live your life in couplets and triplets.  Go heavy at least once a week. Every now and then go long.  Eat real food. Work hard. Rest when you need to. Laugh a lot.  Get out of the gym. Shut your phone off. Enjoy life.”~Pat Sherwood

Monday 11.12.18

“Adam Brown”

2 rounds for time of:

24 Deadlifts (295/200)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Bench Press reps (195/135)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Power Cleans (145/100)

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Compare to HERE

As we workout today, we remember that so many have lost their lives fighting for our freedom and we should never take that for granted.  And…just as our freedom here has been bought with a price, our spiritual freedom as believers was bought with Jesus Christ’s blood. We have so much to be thankful for; today we honor our military veterans and current service members that are still fighting for our freedom.  

The U.S. President Woodrow Wilson first proclaimed an Armistice Day for November 11, 1919. In proclaiming the holiday, he said:

“To us in America, the reflections of Armistice Day will be filled with lots of pride in the heroism of those who died in the country’s service and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of the nations.”

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource