Monday 10.31.16

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

100 M Run
6 Burpee Muscle Ups
10 Squat Cleans (135/95)

There will be no CrossFit Kids today due to Halloween.

“I don’t like that man.  I must get to know him better.”~Abraham Lincoln

Sunday 10.30.16

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Rest Day

Saturday 10.29.16

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Complete the following:

As many rounds and reps as possible in 4 minutes of:

5 Deadlifts (185/125)
20 Double Unders
Rest 1 minute

As many rounds and reps as possible in 4 minutes of:

4 Deadlifts (225/155)
20 Double Unders
Rest 1 minute

As many rounds and reps as possible in 4 minutes of:

3 Deadlifts (275/185)
20 Double Unders
Rest 1 minute

1) Every minute on the minute for 12 minutes:

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

“The obstacles of your past can become the gateways that lead to new beginnings.”~Ralph Blum

Friday 10.28.16

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

21-15-9 reps of:

Power Snatches (95/65)
Overhead Squats (95/65)
Toes to Bar

“The best cure for boredom is hard work.”~Proverb

Thursday 10.27.16

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3 or 4 person teams complete the following:

4 rounds for max reps as a team in 3 minutes of:

Prowler Sprint 25 M
Rest 3 minutes between rounds

There will be no CrossFit Kids Monday, October 31st due to Halloween.

“Performance is directly correlated with intensity.  Intensity is directly correlated with discomfort.”~Greg Glassman

Wednesday 10.26.16

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10 rounds for time of:

5 Strict Pull Ups
10 True Push Ups
15 Russian KB Swings
20 Ab Mat Sit Ups

When High School PE was a Man-Maker

“If you don’t invest very much, then defeat doesn’t hurt very much and winning isn’t very exciting.”~Dick Vermeil

Tuesday 10.25.16

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Complete the following for time:

50 Power Clean and Jerks (155/105)

Complete 5 Burpees every minute on the minute until you complete all 50 Power Clean and Jerks.  The workout begins with 5 Burpees.

Rx’d + (185/125)

1) Push Press 4 x 5 (across)

“Sometimes it’s necessary to go a long distance out of the way in order to come back a short distance correctly.”~Edward Albee

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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