Saturday 7.15.17


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

Deadlift (1.5 bodyweight/bodyweight)
Bench Press (bodyweight/.75 bodyweight)
Power Clean (.75 bodyweight)

Compare to HERE

1) Every minute on the minute for 12 minutes:

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

Now faith is being sure of what we hope for and certain of what we do not see.~Hebrews 11:1

Friday 7.14.17

Complete the following each for time of:

Starting at 0:00 minutes:


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

Double Unders
Ab Mat Sit Ups

Starting at 10:00 minutes:

200 M Run
400 M Run
600 M Run
800 M Run (MMS)

University of Texas at Austin 2014 Commencement Address-Admiral William H. McRaven-Video

“We do not remember days…we remember moments.”

Thursday 7.13.17


21-15-9 reps for time of:

Squat Cleans (135/95)
Ring Dips

Compare to HERE

Complete the following:

-Perform 5 Cleans every minute on the minute for 5 minutes
-Rest 1 minute
-Perform 3 Cleans every minute on the minute for 5 minutes
-Rest 1 minute
-Perform 1 Clean every 30 seconds for 5 minutes

“It’s not the hours you put in it’s what you put in the hours.”

Wednesday 7.12.17


As many rounds and reps as possible in 20 minutes of:

5 Pull Ups
10 Push Ups
15 Air Squats

Compare to HERE

“Love is not about finding the right person, but creating a right relationship.  It’s not about how much love you have in the beginning but how much love you build till the end.”

Tuesday 7.11.17


21-15-9 reps for time of:

Deadlifts (225/155)
Handstand Push Ups

Compare to HERE

1) Teams of 2 alternate to complete as many rounds and reps as possible in 7 minutes of:

1-2-3-4-5-6-7 reps of:

Toes to Bar

1) 4 round not for time of:

16 Single Leg Deadlifts (8 each)
8-12 Seated DB Shoulder Presses
12 Bench Bent Over Rows

Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal.  But store up for yourselves treasure in heaven, where moth and rust do not destroy, and where thieves do not break in and steal.  For where you treasure is, there you heart will be also.~Matthew 6:19-21

Monday 7.10.17


5 rounds for time of:

400 M Run
15 Overhead Squats (95/65)

Rx’d + (135/95)

Compare to HERE

1) Overhead Squat 5-5-5-5-5 (climbing from rack)

2) Tabata 8 x 20 x 10

Bench Isometric Hollow Hold
Ab Mat Sit Ups

“The most I can do for my friend is simply be his friend.”~Henry David Thoreau

Sunday 7.9.17

Rest Day

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource