Saturday 11.5.16

make-america-great-again

For time:

Row 40 Cals
40 KB Swings (53/35)
400 M Run

1) Every minute on the minute for 14 minutes:

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

“Many great ideas have been lost because the people who had them could not stand being laughed at.”

Friday 11.4.16

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

7 Handstand Push Ups
7 Deadlifts (225/155)
7 Toes to Bar

Partners will alternate movements to complete each round. Partner 1 performs 7 Handstand Push Ups…Partner 2 performs 7 Deadlifts..Partners 1 performs 7 Toes to Bar (1 round complete).

Rx’d + (275/185)

Have I not commanded you?  Be strong and courageous.  Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.~Joshua 1:9

Thursday 11.3.16

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Complete the following:

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

7 Power Snatches (95/65)
15 Double Unders
Rest 2 minutes

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

5 Power Snatches (115/80)
15 Double Unders
Rest 2 minutes

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

3 Power Snatches (135/95)
15 Double Unders

Rx’d+ (115/80…135/95…155/105)

1) 4 rounds not for time of:

100 M Double KB Overhead Waiter’s Walk
10 Barbell Good Mornings

“Beware the barrenness of a busy life.”~Socrates

Wednesday 11.2.16

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2 rounds for time of:

800 M Run (MMS)
21 Back Squats (225/155)
5 Rope Climbs

Schedule:

-There will be no Olympic Weightlifting class Saturday.  Class will be today, Wednesday at 6:30pm.

“Live your life in the manner that you would like your kids to live theirs.”~Michael Levine

Tuesday 11.1.16

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15-12-9-12-15 reps for time of:

Box Jump on and Overs (24/20)
Push Jerks (115/80)
Strict Ring Dips

Rx’d + (145/100)

1) Bench Press 7-5-3-5-7

“Jumping at several small opportunities may get us there more quickly than waiting for one big one to come along.”~Hugh Allen

Monday 10.31.16

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

100 M Run
6 Burpee Muscle Ups
10 Squat Cleans (135/95)

There will be no CrossFit Kids today due to Halloween.

“I don’t like that man.  I must get to know him better.”~Abraham Lincoln

Sunday 10.30.16

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Rest Day

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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