Thursday 1.26.17

30-20-10 reps for time of:

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

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)


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

Saturday 1.21.17

Complete the following with a 6 minute running clock:

Row 1000/750 M
As many Wall Balls (20/14) as possible in time remaining

Compare to HERE

1) Every minute on the minute for 14 minutes:

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

“If there is no struggle, there is no progress.”~Frederick Douglass

Friday 1.20.17

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

3 Muscle Ups
6 Deadlifts (245/165)
9 Handstand Push Ups
27 Double Unders

Compare to HERE

“A small man can be just as exhausted as a great man.”~Arthur Miller

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource