Saturday 2.11.17

Complete the following for a total of 40 reps each round:

5 rounds of each for time of:

Row for Max Cals in 60 seconds
Power Snatches (115/80)
Rest 2 minutes between each round

Complete a total of 40 reps (or calories) in each round.  For example, if you row 25 calories, complete 15 Power Snatches for that round.  If you row 30 calories, complete 10 Power Snatches for that round.

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

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

“There are times when silence has the loudest voice.”~Leroy Brownlow

Friday 2.10.17

6 rounds of:

Every minute on the minute complete:

Minute 1-Row 200 M
Minute 2-14 DB Hang Power Cleans
Minute 3-30 Ab Mat Sit Ups
Minute 4-20 KB Goblet Squats

“No matter how talented you are your talent is going to fail you if your not skilled. If you don’t study, if you don’t work really hard and dedicate yourself to being better every single day, you’ll never be able to communicate with your artistry the way that you want.”

Thursday 2.9.17

With a continuously running clock do 1 Power Clean and Jerk (135/95) the first minute, 2 Power Clean and Jerks the second minute, 3 Power Clean and Jerks the third minute… continuing as long as you are able to complete within the minute.

Use as many sets each minute as needed.

Compare to HERE

1) Deadlift 3 x 7 (across)

2) 3 rounds not for time of:

15 Hip Extensions
3 Legless Rope Climbs

“Man cannot discover new oceans unless he has the courage to lose sight of the shore.”~Andre Gide

Wednesday 2.8.17

Teams of 2 complete as many rounds and reps as possible alternating in 17 minutes of:

50 Bench Press reps (185/105)
75 Wall Balls (20/14)
150 Double Unders

Partners may partition reps in any manner. 

“We are what we repeatedly do.  Excellence, therefore, is not an act but a habit.”~Aristotle

Tuesday 2.7.17

Complete the following each for time:

Starting at 0:00 minutes:

21-15-9 reps of:

KB Swings (53/35)
Push Presses (95/65)
Bar Facing Burpees

Rx’d + (70/53)

Starting at 9:00 minutes:

2 rounds of:

20 Deadlifts (245/165)
20 Burpee Box Jumps (24/20)

Starting at 17:00 minutes:

50 Toes to Bar
Complete 5 Burpees every minute on the minute until all Toes to Bar are completed.

“Things that hurt, instruct.”~Benjamin Franklin

Monday 2.6.17

As many rounds and reps as possible in 12 minutes of:

3 Muscle Ups
6 Handstand Push Ups
9 Squat Cleans (185/125)

1) Front Squat 3-3-3-3-3 (climbing)

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

Sunday 2.5.17

Rest Day

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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