Thursday 8.4.16


As many rounds and reps as possible in 5 minutes of:

3 Deadlifts (275/185)
7 Push Presses (115/80)

Compare to HERE

1) 2 rounds of each for time of:

600 M Run
Rest 3 minutes between rounds

2) Tabata 6 x 20 x 10

Ab Mat Sit Ups
KB Ab Twist
Plank Hold

“The hardest struggle of all is to be something different from what the average man is.”~Charles M Schwab

Wednesday 8.3 16


3 rounds of:

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

20 Double Unders
15 Power Snatches (75/55)
10 Push Ups
Rest 1 minute between rounds

1) Bench Press 7-5-3-5-7

“I cannot even imagine where I would be today were it not for that handful of friends who have given me a heart full of joy. Let’s face it, friends make life a lot more fun.”~Charles Swindoll

Tuesday 8.2.16


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

Front Squats (135/95)
Chest to Bar Pull Ups

Rx’d+ (185/125)

Compare to HERE

1) 4 rounds not for time of:

3 Strict Muscle Ups
16 KB Front Rack Walking Lunges (8 each)

“As long as I have a want, I have a reason for living.  Satisfaction is death. “George Bernard Shaw

Monday 8.1.16


For time:

800 M Run (MMS)
4 Rope Climbs
14 Power Clean and Jerks (155/105)
400 M Run
7 Power Clean and Jerks (155/105)
4 Rope Climbs

Rx’d + (185/125)

“You must have long-range goals to keep you from being frustrated by short-range failures.”~Charles C. Noble

Sunday 7.31.16


Rest Day

Saturday 7.30.16


As many rounds and reps as possible in 7 minutes of:

12 Handstand Push Ups
21 Wall Balls (20/14)

1) Every minute on the minute for 14 minutes complete:

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

“A man may fall many times, but he won’t be a failure until he says that someone pushed him.”~Elmer G. Letterman

Friday 7.29.16


5 rounds for time of:

200 M Run
10 Chest to Bar Pull Ups
10 Box Jumps (24/20)
10 Deadlifts (225/155)

“Home is where the heart can laugh without shyness. Home is where the heart’s tears can dry at their own pace.”~Vernon Baker

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource