Saturday 1.28.17

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)
Rest 1 minute between each movement

1) Every minute on the minute for 12 minutes:

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

“The nice part about being a pessimist is that you are constantly being either proven right or pleasantly surprised.”~George F. Will

Friday 1.27.17

Max reps in 2 minutes each of:

Double Unders
Ab Mat Sit Ups
DB One Arm Snatches (50/35)
Paralette In and Outs
Row (Cals)
Rest 1 minute between each movement

Max reps in 1 minute each of:

Double Unders
Ab Mat Sit Ups
DB One Arm Snatches (50/35)
Paralette In and Outs
Row (Cals)
Rest 30 seconds between each movement

Rx’d + (70/50)

“We welcome passion, for the mind is briefly let off duty.”~Mignon McLaughlin

Thursday 1.26.17

30-20-10 reps for time of:

Wall Balls (20/14)
KB Swings (53/35)
Burpees

Rx’d + (70/53)

Compare to HERE

1) 4 rounds not for time of:

12 -15 DB Bench Press reps
Max Reps Strict Chin Ups

And in fact, you do love all of God’s family throughout Macedonia.  Yet we urge you, brothers and sisters, to do so more and more,and to make it your ambition to lead a quiet life:  You should mind your own business and work with your hands, just as we told you, so that your daily life may win the respect of outsiders and so that you will not be dependent on anybody.~1 Thessalonians 4:10-12

Wednesday 1.25.17

5 rounds each for time of:

Every 4 minutes complete:

600 M Run (1 lap around complex)
12 Toes to Bar

Post fastest and slowest times to comments.

Compare to HERE

“A man wrapped up in himself makes a very small bundle.”~Benjamin Franklin

Tuesday 1.24.17

Double “DT”

10 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

or…

Heavy “DT”

5 rounds for time of:

12 Deadlifts (205/145)
9 Hang Power Cleans (205/145)
6 Push Jerks (205/145)

Compare Double “DT” to HERE

It is good for a man to bear the yoke while he is young.~Lamentations 3:27

Monday 1.23.17

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

9 Front Squats (185/125)
12 Box Jumps (24/20)
15 Chest to Bar Pull Ups

1) Back Squat (work to heavy 5)

“Thunder is good, thunder is impressive; but it is the lightning that does the work.”~Mark Twain

Sunday 1.22.17

Rest Day

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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