Monday 12.4.17

5 rounds for time of:

10 Power Cleans (135/95)
10 Burpees

Compare to HERE

1) Complete the following:

-Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 4 minutes

-There will be a variety of CFM gear that will be posted this week on the whiteboard of gym including t-shirts, sweatshirts, zip ups, sweatpants, long sleeve t-shirts, and toboggans.  Please pre-order early so we can get all gear prior to Christmas. 

-Schedule:

Our annual Christmas party will be Saturday, December 16th.  Details will be posted!

“As long as habit and routine dictate the pattern of living, new dimensions of the soul will not emerge.”~Henry Van Dyke

Sunday 12.3.17

Rest Day

Saturday 12.2.17

For time:

10 Rope climbs
30 Deadlifts (1.5 bodyweight)

Movements can be performed in any rep scheme.

1) Every minute on the minute for 12 minutes:

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

“Success is the sum of small efforts, repeated day in and day out.”~Robert Collier

Friday 12.1.17

 

Complete the following:

Max reps in 2 minutes of:

DB One Arm Snatches (50/35)
Ab Mat Sit Ups
True Push Ups
Row (Cals)
Strict Ring Dips

Rest 1 minute between each movement

Max reps in 1 minute of:

DB One Arm Snatches (50/35)
Ab Mat Sit Ups
True Push Ups
Row (Cals)
Strict Ring Dips

Rest 30 seconds between each movement

Rx’d + (70/50)

“If it is to be, it is up to me.”

Thursday 11.30.17

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

25 Double Unders
7 Front Squats (155/105)
7 Lateral Burpees

Rx’d + (225/155)

Compare to HERE

1) 4 rounds not for time of:

16 See Saw Goblet Side Lunges (8 each leg)
20 Landmine Twists
20 Seconds Side Plank Hold (each)

“Each morning I gaze at the eastern horizon, and if the sun keeps its promise, I keep mine.”~Robert Brault

Wednesday 11.29.17

Complete as many reps as possible in 18 minutes of the following ascending ladder rep scheme of:

3 Toes to Bar
3 Box Jump on and Overs (24/20)
200 M Run
6 Toes to Bar
6 Box Jump on and Overs (24/20)
200 M Run
9 Toes to Bar
9 Box Jump on and Overs (24/20)
200 M Run

Continue on through 12/12…15/15…18/18 and so forth.

1) Bench Press 10-8-6-4-2-max reps at .75 bodyweight

“It’s not about being better than someone else, it’s about being better than you were the day before.”

Tuesday 11.28.17

For time:

60 Wall Balls (20/14)
10 Bar Muscle Ups
800 M Run (MMS)
10 Bar Muscle Ups
60 Wall Balls (20/14)

1) Back Squat (work to heavy 5)

Compare to HERE

“Life is a long road on a short journey.”~James Lendall Basford

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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