Wednesday 11.1.17

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

30 Double Unders
15 Power Snatches (115/80)
30 Double Unders
15 Toes to Bar

1) Complete the following not for time:

9-12-15 unbroken reps of:

Power Snatch

Rest as needed between sets.  Load must be the same for all sets.  All reps must be touch and go.

“The sun shines different ways in winter and summer.  We shine different ways in the seasons of our lives.”~Terri Guillemets

Tuesday 10.31.17

“Jack“

Complete as many rounds and reps as possible in 20 minutes of:

10 Push Presses (115/80)
10 KB Swings (53/35)
10 Box Jumps (24/20)

Compare to HERE

“The best way to succeed in life is to act on the advice we give to others.”

Monday 10.30.17

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

6 Power Cleans (155/105)
9 Burpees
12 Stationary Lunges (6 each alternating)

Rx’d + (185/125)

1) Back Squat (work to heavy 5)

2) 3 x 8 See Saw Goblet Side Lunges (8 each leg)

“Character is higher than intellect.”~Ralph Waldo Emerson

Sunday 10.29.17

Rest Day

Saturday 10.28.17

“Blind Date”

You don’t know what you get until you show up!!

1) Every minute on the minute for 12 minutes:

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

“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam.  So remember that.  Relax.  Have fun.  Work out.”~Pat Sherwood

Friday 10.27.17

Complete as many reps as possible in 10 minutes of the following ascending ladder rep scheme of:

1 Power Snatch (115/80)
1 Box Jump (24/20)
2 Power Snatches (115/80)
2 Box Jumps (24/20)
3 Power Snatches (115/80)
3 Box Jumps (24/20)

Compare to HERE

1) Max Rope Climbs in 4 minutes

Compare to HERE

Stuff CrossFit Girls Say-Video

“Find patience or it will never find you.”~Mike Dolan

Thursday 10.26.17

7 rounds of:

Every minute on the minute complete:

Minute 1-200 M Run
Minute 2-15 Wall Balls (20/14)
Minute 3-10 Toes to Bar

Rx’d + 20 Wall Balls (20/14)…15 Toes to Bar

“Truth is the most valuable thing we have, so I try to conserve it.”~Mark Twain

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