Monday 4.9.18

5 rounds of:

Every 2 minutes complete:

15 Burpees
Max Wall Balls (20/14) in the time remaining
Rest 2 minutes between each round

1) Back Squat 10-8-5-5-5 (climbing)

2) 3 x 10 Single Leg Glute Bridges (10 each)

Schedule:

-There will be NO CrossFit Kids or Teens classes during spring break for Cherokee County schools next week April 9th-13th.

“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.”~Frederick Keonig

Sunday 4.8.18

Rest Day

Saturday 4.7.18

Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

Power Snatches (135/95)
Rope Climbs
True Push Ups
Max Ab Mat Sit Ups (NTE 25 reps)
Row Max Meters (switch every 200/150)

Rest 1 minute between movements.

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

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

“The man who is happy is fulfilling the purpose of existence.”~Fyodor Dostoyevsky

Friday 4.6.18

15-12-9 reps for time of:

Handstand Push Ups
Bar Muscle Ups
Power Cleans (185/125)

Rx’d + (225/155)

Schedule:

-There will be NO CrossFit Kids or Teens classes during spring break for Cherokee County schools next week April 9th-13th.

“Work hard.  Be humble.”

Thursday 4.5.18

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.

Compare to HERE

“Appreciate comfort.  Also appreciate those things that knock us off course enough to realize we should appreciate the comfort.”~Terri Guillemets

Wednesday 4.4.18

Teams of 2 complete as many rounds and reps as possible alternating in 14 minutes of:

9 Bench Press reps
25 Double Unders
12 DB One Arm Snatches (alternating)

Partners will alternate movements to complete each round. Partner 1 performs 9 Bench Press reps…Partner 2 performs 25 Double Unders..Partners 1 performs 12 DB One Arm Snatches (1 round complete).

1) Complete the following with a partner not for time:

100 Partner Med Ball Ab Twists Passes

“Excellence is an art won by training and habituation.  We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly.  We are what we repeatedly do.”~Aristotle

Tuesday 4.3.18

For time:

Run 1 Mile (MHS Loop)
25 Push Jerks (115/80)
50 KB Swings (53/35)
25 Overhead Squats (115/80)

Rx’d + (155/105…70/53)

Compare to HERE

1) Front Squat 7-7-7-7-7 (climbing)

Schedule:

-We will be changing our CrossFit Kids schedule effective this week to our new times of Tuesday and Thursday 3:45 to 4:30.

-There will be NO CrossFit Kids or Teens classes during spring break for Cherokee County schools next week April 9th-13th.

“Three things in human life are important.  The first is to be kind.  The second is to be kind.  And the third is to be kind.”~Henry James

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