Saturday 10.7.17

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

10-20-30-40-50 reps of:

Wall Balls (20/14)
Double Unders (x 2)

1) Every minute on the minute for 14 minutes:

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

Come unto me all ye that labor and are heavy laden, and I will give you rest.  Take my yoke upon you and learn of me, for I am meek and lowly in heart, and ye shall find rest unto your souls.  For my yoke is easy, and my burden is light.~Matthew 11:28-30

Friday 10.6.17

10 rounds not for time of:

2 Cleans (must reset between each rep)
10 Toes to Bar

Complete 10 sets with the load increasing every set.  Immediately perform 10 Toes to Bar after each set of Cleans. There is no time component for the workout.  Rest as long as needed between sets, but load must increase every set.

Compare to HERE

“The key is to keep company only with people who uplift you, whose presence calls forth your best.”~Epictetus

Thursday 10.5.17

For time:

150 True Push Ups

Everytime you stop and rest with your chest/knees on the ground constitutes a penalty.  If a penalty is counted, you must immediately perform a 200 M Run.  Once the penalty is completed continue with the push ups.

You can rest in the top of a push up, but once you can not do push ups any longer and need to rest on the ground, a penalty is counted.

1) Bench Press 10-8-6-4-2

2) 3 rounds not for time of:

Max Weighted Strict Chin Ups
Max Weighted Strict Bar Dips

“No man is quick enough to enjoy life to the full.”~Spanish Proverb

Wednesday 10.4.17

As many rounds and reps as possible in 8 minutes of:

9 Box Jumps (24/20)
7 Push Presses (115/80)
5 Deadlifts (115/80)

Compare to HERE

1) Deadlift 5-5-5-5-5 (climbing)

2) 3 rounds not for time of:

10 DB Seated Shoulder Presses
8-10 Pendlay Rows
15 Hip Extensions

“Hope is warmth against the cold winter of adversity.”~Terri Guillemets

Tuesday 10.3.17

“Helen”

3 rounds for time of:

400 M Run
21 KB Swings (53/35)
12 Pull Ups

Compare to HERE

1) 4 rounds of:

Minute 1-25 Ab Mat Sit Ups
Minute 2-2/3 Rope Climbs
Minute 3-45 second Plank Hold

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.~John 3:16

Monday 10.2.17

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

7 Hang Power Cleans (135/95)
21 Double Unders
7 Front Squats (135/95)

1) 2 rounds of:

5 minutes to complete:

1-2-3-4-5 Back Squats (must rack between each set)

Compare SWOD to HERE

“A heart full of joy is better than a hand full of coins.”~Matshona Dhliwayo

Sunday 10.1.17

Rest Day

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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