Saturday 8.26.17

As many rounds and reps as possible in 9 minutes of:

9 Deadlifts (225/155)
6 Bench Press Reps
3 Muscle Ups

1) Every minute on the minute for 14 minutes:

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

“Look at everything as though you were seeing it either for the first or last time.”~Betty Smith

Friday 8.25.17

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) Teams of 2 alternate to complete as many rounds and reps as possible in 7 minutes of:

1-2-3-4-5-6-7-8-9-10 reps of:

Knees to Elbows

“One of the greatest teachers is experience.”

Thursday 8.24.17

Complete the following for time:

21-18-15-12-9-6-3 reps of:

KB Swings (53/35)
Push Presses (95/65)
Complete 30 Double Unders after each set

Compare to HERE

1) 4 rounds not for time of:

100 M Single Arm Farmer’s Carry (50 each arm AHAP)
8 Shoulder Presses (from rack)
30 Second Plank Hold
30 Second Right Side Plank Hold
30 Second Left Side Plank Hold

“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.
Abuse no one and no thing, for abuse turns the wise ones to fools
and robs the 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.”

~The Shawnee Cheif Tecumseh

Wednesday 8.23.17

30 rounds for time of:

1 Back Squat
3 High Box Jumps

Post time, load, and height to comments.

Compare to HERE

“Modesty is the lowest of the virtues, and is a confession of the deficiency it indicates.  He who undervalues himself is justly overvalued by others.”~William Hazlitt

Tuesday 8.22.17

Complete the following:

8 minutes to complete:

800 M Run (MMS)
20 Power Clean and Jerks (155/105)
Max reps Chest to Bar Pull Ups in the time remaining
Rest 2 minutes

6 minutes to complete:

600 M Run
15 Power Clean and Jerks (155/105)
Max reps Chest to Bar Pull Ups in the time remaining
Rest 2 minutes

4 minutes to complete:

400 M Run
10 Power Clean and Jerks (155/105)
Max reps Chest to Bar Pull Ups in the time remaining

“God inhabits the tiny seed, empowers the tiny deed.  He cures the the common life by giving no common life, by offering no common gifts.  Do all the good you can, by all the means you can, in all the ways you can, in all the places you can, at all the times you can, to all the people you can, as long as ever you can.  Don’t discount the smallness of your deeds.”~Max Lucado-Cure For The Common Life

Monday 8.21.17

“Alternating Tabata”

Air Squats
Push Ups
Lunges (alternating)
Plank Hold

Rotate through the exercises with 20 minute continuously running clock.  Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals.


-We will be closed today, August 21st due to the Zombie apocalypse.

The light shines in the darkness, and the darkness has not overcome it.~John 1:5

Sunday 8.20.17

Rest Day


-We will be closed Monday, August 21st due to the Zombie apocalypse.  There will be an at home workout posted.

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