Saturday 7.16.16


“Blind Date”

You don’t know what you get until you show up!!

1) Every minute on the minute for 12 minutes:

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

“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam.  So remember that.  Relax.  Have fun.  Work out.”~Pat Sherwood

Friday 7.15.16


“Fight Gone Bad”

3 rounds for reps in 1 minute each of:

Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Row (Cals)

Rest 1 minute between rounds

In “Fight Gone Bad” you move from each of five stations after max reps in 1 minute.  The clock does not reset or stop between exercises.

Compare to 10.15.15

“The second half of a man’s life is made up of nothing but the habits he has acquired during the first half.”~Feodor Dostoevski

Thursday 7.14.16


Complete the following by alternating between the two movements for time:

50-40-30-20-10 Double Unders
25-20-15-10-5 Toes to Bar

Compare to 9.4.14

1) Teams of 3 or 4 complete as many Tire Flips as possible in 12 minutes

The Road to the Games-Video

“I am so blessed.”

Wednesday 7.13.16

CrossFit in the Needles

3 rounds for time of:

600 M Run
18 Thrusters (95/65)
12 Pull Ups

Compare to 9.2.14

1) Front Squat 3 x 3 (across)

“We are happy when for everything inside us there is a corresponding something outside us.”~W.B. Yeats

Tuesday 7.12.16


Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner of in 8 minutes of:

1 Power Clean
3 Box Jump on and Overs (24/20)

Partner 1 must complete a full round before Partner 2 begins. 

Post total rounds as a team and loads to comments.

1) Complete 1 Hang Clean every 30 seconds for 9 minutes.

All hard work brings a profit, but mere talk leads only to poverty.~Proverbs 14:23

Monday 7.11.16


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

10 Bench Press reps
20 Russian KB Swings
30 Air Squats

1) 4 rounds not for time of:

Max reps Four Count Dynamic Push Ups
30 In and Outs

“Success isn’t a result of spontaneous combustion.  You must set yourself on fire.”~Arnold H. Glasow

Sunday 7.10.16

Best days ever

Rest Day

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource