Thursday 3.23.17

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

“Follow your passion, and success will follow you.”~Terri Guillemets

Wednesday 3.22.17

As many reps as possible in 10 minutes of:

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

Compare to HERE

1) 4 rounds not for time of:

12 -15 DB Bench Press reps
Max Reps Strict Chin Ups

“We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life.”~James Freeman Clarke

Tuesday 3.21.17

Complete the following:

Max reps in 2 minutes of:

Push Presses (95/65)
Ab Mat Sit Ups
DB Thrusters (50/35)
Row (Cals)
Strict Ring Dips

Rest 1 minute between each movement

Max reps in 1 minute of:

Push Presses (95/65)
Ab Mat Sit Ups
DB Thrusters (50/35)
Row (Cals)
Strict Ring Dips

“Wisdom doesn’t necessarily come with age.  Sometimes age just shows up all by itself.”~Tom Wilson

Monday 3.20.17

4 rounds of:

With a 7 minute continuously running clock complete:

400 M Run


As many rounds and reps as possible in the time remaining of:

7 Power Cleans (155/105)
30 Double Unders

Rest 2 minutes between each round

“It’s so hard when I have to, and so easy when I want to.”~Annie Gottlier

Sunday 3.19.17

Rest Day

Saturday 3.18.17

For time:

500 M Row
15 Front Squats (135/95)
30 Pull Ups

1) Every minute on the minute for 12 minutes:

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

Get rid of all bitterness, rage and anger, brawling and slander, along with every form of malice.  Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.~Ephesians 4:31-32

Friday 3.17.17

CrossFit Games Open 17.4

As many rounds and reps as possible in 13 minutes of:

55 Deadlifts (225/155)
55 Wall Balls (20/14)
Row 55 Cals
55 Handstand Push Ups

Compare to HERE

View Standards HERE

“A man should never be ashamed to own he has been in the wrong, which is but saying… that he is wiser today than he was yesterday.”~Alexander Pope

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource