Monday 3.19.18

As many rounds and reps as possible in 10 minutes of:

15 KB Swings (53/35)
12 Front Squats (135/95)

9 Bar Facing Burpees

1) Back Squat 10-10-8-6-4

“Home is not where you live but where they understand you.”~Christian Morgenstern

Sunday 3.18.18

Rest Day

Saturday 3.17.18

Complete the following each for time of:

Starting at 0:00 minutes:

800 M Run (MMS)
30 Thrusters (75/55)

Starting at 10:00 minutes:


50-40-30-20-10 reps of:

Double Unders
Ab Mat Sit Ups

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

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

“St. Patrick’s Day is an enchanted time, a day to begin transforming winter’s dreams into summer’s magic.”~Adrienne Cook

Friday 3.16.18

CrossFit Games Open 18.4

With a 9 minute running clock complete the following for time:

21 Deadlifts (225 /155)
21 Handstand Push Ups
15 Deadlifts (225/155)
15 Handstand Push Ups
9 Deadlifts (225/155)
9 Handstand Push Ups
21 Deadlifts (315/205)
Handstand Walk 50 Feet
15 Deadlifts (315/205)
Handstand Walk 50 Feet
9 Deadlifts (315/205)
Handstand Walk 50 Feet

View workout standards HERE

“Look at everything as though you were seeing it either for the first or last time.”~Betty Smith

Thursday 3.15.18

Teams of 2 complete the following for time:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

Compare to HERE

“If you complain about the world moving too fast, slow down.”~Mike Dolan

Wednesday 3.14.18

As many rounds and reps as possible in 14 minutes of:

10 Deadlifts (225/155)
20 Wall Balls (20/14)
10 Toes to Bar
20 Double Unders

1) 4 rounds not for time of:

12 Evil Wheels
1 set of Banded Delt Complex (12 reps each)

“You can tell more about a person by what he says about others than you can by what others say about him.”~Leo Aikman

Tuesday 3.13.18

Complete the following for time:

50 Power Clean and Jerks (155/105)

Complete 12 Box Jumps (24/20) every 2 minutes until you complete all 50 Power Clean and Jerks.  The workout begins with 12 Box Jumps.

Rx’d + (185/125)

1) Max Rope Climbs in 4 minutes

Compare Rope Climbs to HERE

2) 3 x 8-12 reps of DB Bench Press

“I am a part of all that I have met.”~Alfred Lord Tennyson

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource