Saturday 8.27.16


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

30 Double Unders
2 Rope Climbs
6 Power Cleans (185/125)

1) Every minute on the minute for 12 minutes complete:

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

“It is not our circumstances that create our discontent or contentment.  It is us.”~Vivian Greene

Friday 8.26.16


Complete the following:

Starting at 0:00 minutes:

3 rounds for time of:

15 Overhead Squats (135/95)
12 Ring Dips

Starting at 10 minutes:

3 rounds for time of:

5 Power Snatches (135/95)
2 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

Starting at 21 minutes:

2 rounds for time of:

600 M Run
20 KB Swings

“There is an ongoing battle between conscience and self-interest in which, at some point, we have to take sides.~Robert Brault”

Thursday 8.25.16


Teams of 3 or 4 complete the following:

4 rounds of:

Max Prowler Sprints 25 M in 3 minutes
Rest 2 minutes…
Max  Bench Press reps (bodyweight/.75 bodyweight)
Rest 1 minute…

A new cycle begins every 8 minutes

Compare to HERE

“Do less better.”

Wednesday 8.24.16


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

7 Toes to Bar
11 Burpee Box Jumps (24/20)
15 Push Jerks (135/95)

1) 4 rounds not for time of:

100 M Farmer’s Carry (AHAP)
10 Shoulder Presses (from rack)
60 Second Plank Hold

“Dealing with people is probably the biggest problem you face, especially if you are in business.  Yes, and that is also true if you are a housewife, architect or engineer.”~Dale Carnegie

Tuesday 8.23.16


Complete as many reps as possible in 20 minutes of the following ascending ladder rep scheme of:

1 Power Clean (205/140)
1 Muscle Up
2 Power Cleans (205/140)
2 Muscle Ups
3 Power Cleans (205/140)
3 Muscle Ups

Continue on through 4/4…5/5…6/6 and so forth.

Compare to HERE

“Hire character.  Train skill.”~Peter Schutz

Monday 8.22.16


3 rounds for time of:

600 M Run
30 KB Swings (53/35)
30 Thrusters (75/55)

1) 4 rounds not for time of:

16 KB Front Rack Walking Lunges (8 each)

“Successful people are always looking for opportunities to help others.  Unsuccessful people are always asking “What’s in it for me?”~Brian Tracy

Sunday 8.21.16


Rest Day

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource