Saturday 10.22.16

nikol

For time:

Row 500 M
25 KB Swings (53/35)
Row 500 M
15 KB Swings (53/35)

Rx’d + (70/53)

1) Every minute on the minute for 14 minutes:

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

“I think as you grow older you look for very different things in people.  Honesty.  Loyalty.  Integrity.  Bust most of all, you look for someone who will stand right by your side when the walls start crumbling down and the fires rage within.  They are right there, and in that moment you know they have got you.”

Friday 10.21.16

wild

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

1 Deadlift
2 Legless Rope Climbs
20 Ab Mat Sit Ups
40 Double Unders

“Nothing happens to you, it happens because of you.”~ Grant Cardone

Thursday 10.20.16

heath-doing-work

With a continuously running clock, do one Box Jump on and Over and one Push Jerk (135/95) the first minute, two Box Jump on and Overs and two Push Jerks (135/95) the second minute, three Box Jump on and Overs and three Push Jerks (135/95) the third minute… continuing as long as you are able.

Rx’d + (155/105)

Use as many sets each minute as needed. Box Jump on and Overs must be completed before advancing on to Push Jerks.

Post number of minutes successfully completed to comments.

2) 4 rounds not for time of:

DB Bench Press 4 x 8-12 reps
10 Banded One Arm Kneeling Chest Pulls
Max reps Strict Bar Dips

“Wherever you are, be all there.”

Wednesday 10.19.16

ray

2 rounds of:

With a 3 minute continuously running clock complete:

300 M Shuttle (200 +100)
Max Overhead Squats (115/80) in the time remaining
Rest 90 seconds

300 M Shuttle (200 +100)
Max Wall Balls (20/14) in the time remaining
Rest 90 seconds

300 M Shuttle (200 +100)
Max Handstand Push Ups in the time remaining
Rest 90 seconds

Rx’d + (135/95)

Give thanks to the LORD, for he is good; his love endures forever.~Psalm 107:1

Tuesday 10.18.16

dsc_0366

5 rounds for time of:

5 Bar Muscle Ups
8 Power Cleans (185/125)
400 M Run

“Live your life that the fear of death can never enter your heart.  Trouble no one about his religion.  Respect others in their views and demand that they respect yours.  Love your life, perfect your life, beautify all things in your life.  Seek to make your life long and of service to your people.  Prepare a noble death song for the day when you go over the great divide.  Always give a word or sign of salute when meeting or passing a friend, or even a stranger, if in a lonely place.  Show respect to all people, but grovel to none.  When you rise in the morning, give thanks for the light, for your life, for your strength.  Give thanks for your food and for the joy of living.  If you see no reason to give thanks, the fault lies in yourself.  Touch not the poisonous firewater that makes wise ones turn to fools and robs their spirit of its vision.  When your time comes to die, be not like those whose hearts are filled with fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way.  Sing your death song, and die like a hero going home.”~Tecumseh

Monday 10.17.16

dsc_0385

As many rounds and reps as possible in 11 minutes of:

6 Power Snatches (115/80)
9 Burpees
12 Stationary Lunges (6 each alternating)

Rx’d + (135/95)

1) Sumo Deadlift 3 x 5 (across)

2) Teams of 2 alternate to complete as many rounds and reps as possible in 5 minutes of:

1-2-3-4-5-6-7 reps of:

Toes to Bar

“One of the greatest teachers is experience.”

Sunday 10.16.17

dsc_0498

Rest Day

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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