Wednesday 9.20.17

Complete the following:

As many rounds and reps as possible in 3 minutes of:

5 Deadlifts (225/155)
5 Bar Facing Burpees
Rest 1 minute

Max Double Unders in 3 minutes
Rest 1 minute

As many rounds and reps as possible in 3 minutes of:

5 Deadlifts (225/155)
5 Bar Facing Burpees

Compare to HERE

1) 4 rounds for max reps of:

Bench Press (bodyweight/.75 bodyweight)
Strict Pull Ups

Rest as needed between rounds.

“Being valuable is more sustainable than being impressive.”

Tuesday 9.19.17

3 rounds for time of:

400 M Run
10 Chest to Bar Pull Ups
15 Push Jerks (115/80)
30 KB Swings (53/35)

Rx’d + (135/95…70/53)

1) Tabata Handstand Hold 8 x 20 x 10

2) Tabata In and Outs 8 x 20 x 10

“Jealousy injures us with the dagger of self-doubt.”~Terri Guillemets

Monday 9.18.17

“The Chief”

5 rounds of:

As many rounds and reps as possible in 3 minutes of:

3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
Rest 1 minute

Compare to HERE

1)  Front Squat (work to heavy 5)

The Movie store is under new management and has requested that there is to be no parking behind their back door due to truck deliveries. 

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.”~Vince Lombardi

Sunday 9.17.17

Rest Day

Saturday 9.16.17

5 minutes to complete the following:

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

Russian KB Swings (AHAP)
Burpees

Post times if you complete the cycle within 5 minutes. If you do not complete it, post rounds completed.

Compare to HERE

2) Every minute on the minute for 16 minutes:

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

“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.”

Friday 9.15.17

Teams of 2 complete:

Alternate to complete as many rounds and reps in 5 minutes of each of the following:

-1-2-3-4-5-6-7 reps of Toes to Bar
-1-2-3-4-5 reps of Power Snatch (95/65)
-Row Max Cals (switch every 10 Cals)
-20 Ab Mat Sit Ups
-100 M Sprint (relay style)
Rest 1 minutes between movements.

Rx’d + (135/95)

As iron sharpens iron, a friend sharpens a friend.~Proverbs 27:17

Thursday 9.14.17

For time:

Row 1000 M
1 Legless Rope Climb
10 Front Squats (155/105)
2 Legless Rope Climbs
8 Front Squats (155/105)
3 Legless Rope Climbs
6 Front Squats (155/105)
4 Legless Rope Climbs
4 Front Squats (155/105)
5 Legless Rope Climbs
2 Front Squats (155/105)

Rx’d + (185/125)

“On cleans, look for full extension, shrug at top, foot position and properly racking bar.  ALWAYS HIT POCKETS!  Watch back angle: lift with legs, not back.  It is legs that give speed on the bar.”~Coach Burgener

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

TOP