Thursday 11.3.16

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Complete the following:

As many rounds and reps as possible in 3 minutes of:

7 Power Snatches (95/65)
15 Double Unders
Rest 2 minutes

As many rounds and reps as possible in 3 minutes of:

5 Power Snatches (115/80)
15 Double Unders
Rest 2 minutes

As many rounds and reps as possible in 3 minutes of:

3 Power Snatches (135/95)
15 Double Unders

Rx’d+ (115/80…135/95…155/105)

1) 4 rounds not for time of:

100 M Double KB Overhead Waiter’s Walk
10 Barbell Good Mornings

“Beware the barrenness of a busy life.”~Socrates

Wednesday 11.2.16

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2 rounds for time of:

800 M Run (MMS)
21 Back Squats (225/155)
5 Rope Climbs

Schedule:

-There will be no Olympic Weightlifting class Saturday.  Class will be today, Wednesday at 6:30pm.

“Live your life in the manner that you would like your kids to live theirs.”~Michael Levine

Tuesday 11.1.16

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15-12-9-12-15 reps for time of:

Box Jump on and Overs (24/20)
Push Jerks (115/80)
Strict Ring Dips

Rx’d + (145/100)

1) Bench Press 7-5-3-5-7

“Jumping at several small opportunities may get us there more quickly than waiting for one big one to come along.”~Hugh Allen

Monday 10.31.16

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As many rounds and reps as possible in 15 minutes of:

100 M Run
6 Burpee Muscle Ups
10 Squat Cleans (135/95)

There will be no CrossFit Kids today due to Halloween.

“I don’t like that man.  I must get to know him better.”~Abraham Lincoln

Sunday 10.30.16

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Rest Day

Saturday 10.29.16

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Complete the following:

As many rounds and reps as possible in 4 minutes of:

5 Deadlifts (185/125)
20 Double Unders
Rest 1 minute

As many rounds and reps as possible in 4 minutes of:

4 Deadlifts (225/155)
20 Double Unders
Rest 1 minute

As many rounds and reps as possible in 4 minutes of:

3 Deadlifts (275/185)
20 Double Unders
Rest 1 minute

1) Every minute on the minute for 12 minutes:

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

“The obstacles of your past can become the gateways that lead to new beginnings.”~Ralph Blum

Friday 10.28.16

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As many rounds and reps as possible in 11 minutes of:

21-15-9 reps of:

Power Snatches (95/65)
Overhead Squats (95/65)
Toes to Bar

“The best cure for boredom is hard work.”~Proverb

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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