Saturday 11.19.16

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

-60′ Sled Pull
-60′ Reverse Sled Pull

-60′ KB Front Rack Lunge Walk
-60′ Keg Carry

1) Every minute on the minute for 12 minutes:

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

“Hearing is involuntary.  Listening is a skill.”

Friday 11.18.16

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Teams of 3 complete:

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

75 DB One Arm Snatches (50/35 alternating)
8 Rope Climbs
50 Handstand Push Ups

Rx’d + (80/60)

Two partners work while one partner complete a  200 M run.  Reps may be partitioned any way by the two working partners. Only one partner may be working at a time to accomplish reps.

The Traveling CrossFitter-Video

Thanksgiving week schedule:

-Wednesday, November 23rd-Regular Schedule
-Thursday, November 24th-Closed
-Friday, November 25th-9:00am only

“Title means nothing.  The one with the servant’s heart is the leader.”

Thursday 11.17.16

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5 rounds of:

Every 3 minutes complete the following:

50 Double Unders
30 Wall Balls (20/14)
10 Bench Press reps (bodyweight/.75 bodyweight)

“A machine has value only as it produces more than it consumes, so check your value to the community.”~Martin H. Fischer

Wednesday 11.16.16

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Complete the following:

8 minutes to complete:

800 M Run (MMS)
20 Deadlifts (315/215)
Max reps Chest to Bar Pull Ups in the time remaining
Rest 2 minutes

6 minutes to complete:

600 M Run
15 Power Cleans (225/155)
Max reps Chest to Bar Pull Ups in the time remaining
Rest 2 minutes

4 minutes to complete:

400 M Run
10 Overhead Squats (135/95)
Max reps Chest to Bar Pull Ups in the time remaining

“Life is short but there is always time for courtesy.”~Ralph Waldo Emerson

Tuesday 11.15.16

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

7 Toes to Bar
11 Burpee Box Jumps (24/20)
15 Push Jerks (135/95)

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Presses
10 DB One Arm Rows (10 each)
Max reps  Strict/Weighted Bar Dips
15 Hip Extensions

“Children have never been good at listening to their elders, but they have never failed to imitate them.”~James Baldwin

Monday 11.14.16

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“The Chief”

5 rounds of:

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

3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
Rest 1 minute

1) Back Squat (work to heavy 3)

Compare to HERE

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.~Vince Lombardi

Sunday 11.13.16

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Rest Day

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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