Monday 11.28.16

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

2 Thrusters (95/65)
25 Double Unders
4 Thrusters (95/65)
25 Double Unders
6 Thrusters (95/65)
25 Double Unders
8 Thrusters (95/65)
25 Double Unders
10 Thrusters (95/65)
25 Double Unders

When you complete the round of 10, go on to 12. When you complete 12, go on to 14 and so forth.

Rx’d + (115/80)

1) Overhead Squat 3-3-3-3-3 (climbing)

“Bad habits are easier to abandon today than tomorrow.”

Sunday 11.27.16

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Rest Day

Saturday 11.26.16

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“Linda”

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

Deadlift (1.5 bodyweight/bodyweight)
Bench Press (bodyweight/.75 bodyweight)
Power Clean (.75 bodyweight)

Compare to HERE

1) Every minute on the minute for 12 minutes:

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

Schedule:

-Saturday, November 26th-regular schedule (No Oly class today)

“If you have lived, take thankfully the past.”~John Dryden

Friday 11.25.16

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Teams of 2 complete:

As many rounds and reps as possible in 18 minutes of:

60 Wall Balls (20/14)
40 Burpees
20 Power Snatches (115/80)

Partition reps any way you choose with only one partner working at a time.

Rx’+ (135/95)

Thanksgiving Schedule:

-Friday, November 25th
-6:00-7:00am (Open gym)
-9:00-10:00am (CrossFit class)
–10:30-11:30am (Olympic Weightlifting)
-Saturday, November 26th-regular schedule (No Oly class Saturday)

“How am I going to live today in order to create the tomorrow I’m committed to?”~Anthony Robbins

Thursday 11.24.16

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Happy Thanksgiving!!

Thanksgiving Schedule:

-Thursday, November 24th-closed
-Friday, November 25th
-6:00-7:00am (Open gym)
-9:00-10:00am (CrossFit class)
10:30-11:30am (Olympic Weightlifting)
-Saturday, November 26th-regular schedule (No Oly class Saturday)

Yours, O LORD, is the greatness and the power and the glory and the majesty and the splendor, for everything in heaven and earth is yours.  Yours, O LORD, is the kingdom; you are exalted as head over all.  Wealth and honor come from you; you are the ruler of all things.  In your hands are strength and power to exalt and give strength to all.  Now, our God, we give you thanks, and praise your glorious name.~1 Chronicles 29:11-13

Wednesday 11.23.16

chill

CrossFit Games Open 13.2

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) Tabata 6 x 20 x 10

Ab Mat Sit Ups
Weighted Ab Twists
Plank Hold

CrossFit Games Move to Madison

Revised Thanksgiving Schedule:

-Wednesday, November 23rd-regular schedule
-Thursday, November 24th-closed
-Friday, November 25th-
-6:00-7:00am
-9:00-10:00am
10:30-11:30am-Oly Class (no class Saturday)
-Saturday, November 26th-regular schedule

“Someone else is thankful for less than what you have…”

Tuesday 11.22.16

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

100 M Run
Max reps Muscle Ups
200 M Run
Max reps Muscle Ups
400 M Run
Max reps Muscle Ups
600 M Run
Max reps Muscle Ups
800 M Run (MMS)
Max reps Muscle Ups

Compare to HERE

“It’s not how good you are, it’s how good you want to be.”

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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