Thursday 6.29.17

5 rounds for time of:

21 Wall Balls (20/14)
14 Toes to Bar
7 Power Snatches (135/95)

Compare to HERE

1) Tabata 6 x 20 x 10

Ab Mat Sit Ups
Weighted Ab Twists
Plank Hold

“Do less better.”

Wednesday 6.28.17

For time:

100 Burpees

Compare to HERE or HERE

1) KB Unstable Bench Press 4 x 10

2) 4 rounds not for time of:

10 DB One Arm Bent Over Rows (10 each arm)
3 Way Push Ups x 7-12 reps

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.”~Coach Greg Glassman

Tuesday 6.27.17

As many rounds and reps as possible in 30 minutes of:

600 M Run
6 Muscle Ups
12 Deadlifts (275/185)
18 Box Jumps (24/20)

“A peacefulness follows any decision, even the wrong one.”~Rita Mae Brown

Monday 6.26.17

For time:

10 Shoulder Presses (115/80)
15 Front Squats (115/80)
20 Push Presses (115/80)
25 Overhead Squats (115/80)
30 Push Jerks (115/80)
35 Thrusters (115/80)

Rx’d+ (135/95)

Compare to HERE

1) Back Squat (find a 20 rep max)

Compare to HERE

“Ask yourself what is really important, and then have the wisdom and courage to build your life around the answer.”

Sunday 6.25.17

Rest Day

Saturday 6.24.17


For time:

30 Snatches (135/95)

Compare to HERE

1) Max Turkish Get Ups in 8 minutes

2) Every minute on the minute for 14 minutes:

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

“You can’t wring your hands and roll up your sleeves at the same time.”~Pat Schroeder

Friday 6.23.17

“Deck of Cards”

Diamonds-200 M Run
Spades-Bench Press
Hearts-Wall Balls (20/14)
Clubs-KB Swings

Jokers-1000 M Row or 600 M Run

Each team of 2 athletes will recieve on complete deck of playing cards for time.  Each team member will draw a card and perform the card number and the suit exercise and then draw another card.  This will continue until the deck is completed.  Face cards are worth 10 and Aces are worth 11.

“The most valuable of all talents is that of never using two words when one will do.”~Thomas Jefferson

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource