Sunday 2.11.18

Rest Day

Saturday 2.10.18

Complete the following for time:

25-20-15-10 reps of:

KB Swings (53/35)
Push Presses (95/65)
Complete 20 Double Unders after each set

1) Every minute on the minute for 12 minutes complete:

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

“I believe that all wisdom consists in caring immensely for a few right things, and not caring a straw about the rest.”~John Buchan

Friday 2.9.18

Teams of 2 complete the following:

Complete each as a team with a 5 minute continuously running clock:

Row 500 M (each for time)
Max Bench Press reps (185/105 as a team)
Max Tire Flips (as a team)
Max Muscle Ups (as a team)
Max DB One Arm Snatches (alternating as a team)
Rest 1 minute between each movement

“Sometimes in life, we lose perspective of what really make makes life meaningful.  Slow down, step back, look around, laugh, and evaluate what really are the priorities in your life.”

Thursday 2.8.18

For time:

600 M Run
50 Wall Balls (20/14)
3 Rope Climbs
400 M Run
40 Wall Balls (20/14)
3 Rope Climbs
200 M Run
30 Wall Balls (20/14)
3 Rope Climbs

“Nutrition is the foundation of all we do.”

Wednesday 2.7.18

As many rounds and reps as possible in 10 minutes of:

10 Hang Power Snatches (95/65)
10 Box Jumps (24/20)
10 Deadlifts (95/65)

1) Teams of 2 alternate to complete as many rounds and reps as possible in 5 minutes of:

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

Toes to Bar

“Just as important as having a list of priorities is every once in a while starting from the bottom.”

Tuesday 2.6.18

Complete the following:

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

Power Clean and Jerks (115/80)
Lateral Burpees

Rx’d + (135/95)

1) 3 rounds of:

50 Ab Mat Sit Ups
30 Second Side Plank Hold (each side)

“Expect trouble as an inevitable part of life, and when it comes, hold your head high.  Look it squarely in the eye, and say, “I will be bigger than you.  You cannot defeat me.”~Ann Landers

Monday 2.5.18

4 rounds for time of:

15 Overhead Squats (95/65)
50 Double Unders
10 Chest to Bar Pull Ups

Rx’d + (135/95)

Compare to HERE

1)Back Squat (work to heavy 5)

Compare and add loads to HERE

“If you want to turn your life around, try thankfulness.  It will change your life mightily.”~Gerald Good

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource