Sunday 12.3.17

Rest Day

Saturday 12.2.17

For time:

10 Rope climbs
30 Deadlifts (1.5 bodyweight)

Movements can be performed in any rep scheme.

1) Every minute on the minute for 12 minutes:

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

“Success is the sum of small efforts, repeated day in and day out.”~Robert Collier

Friday 12.1.17


Complete the following:

Max reps in 2 minutes of:

DB One Arm Snatches (50/35)
Ab Mat Sit Ups
True Push Ups
Row (Cals)
Strict Ring Dips

Rest 1 minute between each movement

Max reps in 1 minute of:

DB One Arm Snatches (50/35)
Ab Mat Sit Ups
True Push Ups
Row (Cals)
Strict Ring Dips

Rest 30 seconds between each movement

Rx’d + (70/50)

“If it is to be, it is up to me.”

Thursday 11.30.17

As many rounds and reps as possible in 9 minutes of:

25 Double Unders
7 Front Squats (155/105)
7 Lateral Burpees

Rx’d + (225/155)

Compare to HERE

1) 4 rounds not for time of:

16 See Saw Goblet Side Lunges (8 each leg)
20 Landmine Twists
20 Seconds Side Plank Hold (each)

“Each morning I gaze at the eastern horizon, and if the sun keeps its promise, I keep mine.”~Robert Brault

Wednesday 11.29.17

Complete as many reps as possible in 18 minutes of the following ascending ladder rep scheme of:

3 Toes to Bar
3 Box Jump on and Overs (24/20)
200 M Run
6 Toes to Bar
6 Box Jump on and Overs (24/20)
200 M Run
9 Toes to Bar
9 Box Jump on and Overs (24/20)
200 M Run

Continue on through 12/12…15/15…18/18 and so forth.

1) Bench Press 10-8-6-4-2-max reps at .75 bodyweight

“It’s not about being better than someone else, it’s about being better than you were the day before.”

Tuesday 11.28.17

For time:

60 Wall Balls (20/14)
10 Bar Muscle Ups
800 M Run (MMS)
10 Bar Muscle Ups
60 Wall Balls (20/14)

1) Back Squat (work to heavy 5)

Compare to HERE

“Life is a long road on a short journey.”~James Lendall Basford

Monday 11.27.17

Double “DT

10 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Compare to HERE

Save the date!

Our annual CrossFit Murphy Christmas party will be held Saturday, December 16th. Details will be posted.

It is good for a man to bear the yoke while he is young.~Lamentations 3:27

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