Sunday 11.19.17

Rest Day

Saturday 11.18.17

Teams of 2 complete:

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

-60′ Sled Pull
-Row Max Cals (switch every 10 Cals)
-10 DB One Arm Snatches (alternating)
-120′ Farmer’s Carry
-1 Keg Up and Over
Rest 1 minutes between movements.

1) Every minute on the minute for 12 minutes:

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

“The great enemy of achievement is a schedule already full.”~Robert Brault

Friday 11.17.17

6 rounds of:

Every minute on the minute complete:

Minute 1-7 Back Squats
Minute 2-3 Front Squats
Minute 3-12 Toes to Bar

Use the same load for Back Squat and Front Squat.  Post load to comments.

Compare to HERE

“I learned the value of hard work by working hard.”~Margaret Fitzpatrick

Thursday 11.16.17

As many reps as possible in 12 minutes of:

600 M Run
30 Power Snatches (135/95)
Max Muscle Ups in the time remaining

“Don’t judge each day by the harvest you reap, but by the seeds you plant.”~Robert Louis Stevenson

Wednesday 11.15.17

Teams of 2 complete as many rounds and reps as possible alternating in 15 minutes of:

7 Bench Press reps
10 Goblet Squats
25 Double Unders

Partners will alternate movements to complete each round. Partner 1 performs 7 Bench Press reps…Partner 2 performs 10 Goblet Squats.  Partner 1 performs 25 Double Unders (1 round complete).

“My grandfather once told me that there were two kinds of people: those who do the work and those who take the credit.  He told me to try to be in the first group; there was much less competition.”

Tuesday 11.14.17

Complete the following for time:

50 Power Clean and Jerks (155/105)

Complete 3 Burpees every minute on the minute until you complete all 50 Power Clean and Jerks.  The workout begins with 3 Burpees.

Rx’d + (185/125)

1) 4 rounds not for time of:

10 Push Presses (from rack)
20 Landmine Twists
20 Paralette In and Outs

“I am motivated by the fear of being average.”

Monday 11.13.17

Complete the following for time:

1 round of “Kelly”
2 rounds of “Helen”
1 round of “Christine”
2 rounds of “Nancy”


5 rounds for time of:

400 M Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)


3 rounds for time of:

400 M Run
21 KB Swings (53/35)
12 Pull Ups


3 rounds for time of:

500 M Row
12 Deadlifts (bodyweight)
21 Box Jumps (24/20)


5 rounds for time of:

400 M Run
15 Overhead Squats (95/65)

“Work on yourself first, take responsibility for your own progress.”

CrossFit Resources


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