Saturday 4.21.18

As many rounds and reps as possible in 15 minutes of:

12 DB Hang Power Cleans
24 Ab Mat Sit Ups
1 Legless Rope Climb
12 True Push Ups
24 Double Unders

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

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

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”~John Fitzgerald Kennedy

Friday 4.20.18

As many rounds and reps as possible in 11 minutes of:

6 Power Cleans (155/105)
9 Burpees
12 Stationary Lunges (6 each alternating)

Rx’d + (185/125)

Compare to HERE

1) Teams of 2 alternate to complete as many rounds and reps as possible in 5 minutes of:

1-2-3-4-5-6-7 reps of:

Toes to Bar

“A leader leads by example, whether he intends to or not.”

Thursday 4.19.18

Teams of 2 complete the following:

As many rounds and reps as possible in 20 minutes of:

100 Thrusters (95/65)
Row 100 Cals
100 Box Jump on and Overs (24/20)
1000 M Run (100 M relay style)

Reps may be partitioned in any manner.  Only one partner working at a time.

“You find hope the same way you find happiness.  You give it to someone else and borrow a little of it back.”~Robert Brault

Wednesday 4.18.18

5 rounds of each for time of:

Every 6 minutes complete the following:

400 M Run
10 Knees to Elbows
15 Power Snatches (75/55)

Rx’d + 6 rounds every 5 minutes (15 KTE…100/65)

“To decide the lives we live, we have to choose the doors we open and close each day.”~Yoyo Scolari

Tuesday 4.17.18

As many rounds and reps as possible in 15 minutes of:

8 Bench Press reps (bodyweight/.75 bodyweight)
16 Russian KB Swings
32 Double Unders

1) 3 rounds not for time of:

DB Incline Bench 8-12 reps
Max Strict Pull Ups (overhand only)
12 Kneeling Single Arm Banded Chest Pulls (12 each)
(rest as needed between sets)

“Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.”~Winston Churchill

Monday 4.16.18

3 rounds for time of:

60 Air Squats
8 Muscle Ups
12 Hang Power Cleans (165/110)

Compare to HERE

1) 4 rounds not for time of:

12 Double KB Front Squats (AHAP)
Max Strict Bar Dips

But he gives more grace.  Therefore it says, “God opposes the proud, but gives grace to the humble.~James 4:6

Sunday 4.15.18

Rest Day

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

TOP