Monday 2.27.17

 

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

40 Double Unders
2 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Presses
12 Bench Bent Over Rows
Max reps Strict Ring Dips

“From the errors of others, a wise man corrects his own.”~Syrus

Sunday 2.26.17

Rest Day

Saturday 2.25.17

Complete the following:

As many rounds and reps as possible in 12 minutes of:

7 Bench Press reps
100 M Run

Rest 3 minutes…

Max Muscle Ups in 5 minutes

1) Every minute on the minute for 14 minutes complete:

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

“Be kind whenever possible.  It is always possible.”

Friday 2.24.17

CrossFit Games Open 17.1

For time:

10 DB One Arm Snatches (50/35 alternating)
15 Burpee Box Jump on and Overs (24/20)
20 DB One Arm Snatches (50/35 alternating)
15 Burpee Box Jump on and Overs (24/20)
30 DB One Arm Snatches (50/35 alternating)
15 Burpee Box Jump on and Overs (24/20)
40 DB One Arm Snatches (50/35 alternating)
15 Burpee Box Jump on and Overs (24/20)
50 DB One Arm Snatches (50/35 alternating)
15 Burpee Box Jump on and Overs (24/20)

Time cap: 20 minutes

View Standards for 17.1 HERE

“Life is simple, it is just not easy.”

Thursday 2.23.17

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

5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

Compare to HERE

1) Deadlift 3 x 5 (across)

2) 3 x 20 Banded Good Mornings

“Anyone can do something when they want to do it.  Really successful people do things when they don’t want to do it.”

Wednesday 2.22.17

3 rounds for time of:

600 M Run
21 Burpees

1) Bench Press 5 x 5 (across)

2) 5 rounds not for time of:

Max True Push Ups
Max Strict Chin Ups
15 Kneeling Banded Chest Pulls

“If you care enough for a result, you will most certainly attain it.” ~William James

Tuesday 2.21.17


As many rounds and reps as possible in 17 minutes of:

5-10-15-20-25-30-35…reps of:

Wall Balls (20/14)
KB Swings (53/35)
Complete a 100 M Run after each set

Continue on through 40…45…and so forth.

Rx’d + (70/53)

Compare to HERE

1) Back Squat (find 7 rep max)

Compare and add loads to HERE

“Most people have the will to win, few have the will to prepare to win.”~ Bobby Knight

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