Friday 3.31.17

Teams of 3 complete:

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

100 Double Unders
50 Push Jerks (155/105)
50 Chest to Bar Pull Ups

Two partners work while one partner rows 300 M.  Reps may be partitioned any way by the two working partners.  Only one partner may be working at a time to accomplish reps.

“When the team workouts are well constructed the physiological effect is equal to the individual workouts, but the magic created by the dynamics of teamwork and competition has no equivalent in the solo effort.”~Greg Glassman

Thursday 3.30.17

7 minutes to complete the following:

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

Power Snatches (115/80)

1) Deadlift 4 x 5 (across)

2) 3 x 20 Banded Good Mornings

“The hardest thing to learn in life is which bridge to cross and which to burn.”~David Russell

Wednesday 3.29.17

3 rounds for time of:

600 M Hill Run
27 Wall Balls (20/14)
14 Box Jump on and Overs (24/20)

1) 3 x 4 Front Squats + 8 Back Squats (climbing)

“We live in a very tense society.  We are pulled apart… and we all need to learn how to pull ourselves together….I think that at least part of the answer lies in solitude.”~Helen Hayes

Tuesday 3.28.17

Complete the following:

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

6 Bench Press reps
12 Russian KB Swings

Rest 3 minutes…

As many rounds and reps as possible in 7 minutes of:

1 Rope Climb
10 True Push Ups

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy. Keep workouts short and intense.  Regularly learn and play new sports.”

Monday 3.27.17

For time:

800 M Run (MMS)
30 Power Clean and Jerks (135/95)
600 M Run
20 Power Clean and Jerks (155/105)
400 M Run
10 Power Clean and Jerks (185/125)

Rx’d + (155/105…185/125…225/155)

Compare to HERE

“Hustle never has a bad day.”

Sunday 3.26.17

Rest Day

Saturday 3.25.17

3 rounds of:

Every 6 minutes complete:

400 M Run
10 Toes to Bar
10 Deadlifts (275/185)

10 Burpees

1) Every minute on the minute for 12 minutes:

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

“Almost every man wastes part of his life in attempts to display qualities which he does not possess, and to gain applause which he cannot keep.”~Samuel Johnson

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource