Thursday 5.4.17

Complete the following:

As many rounds and reps as possible in 4 minutes of:

3 Power Snatches (135/95)
20 Double Unders

Rest 2 minutes…

As many rounds and reps as possible in 4 minutes of:

6 Power Snatches (115/80)
20 Double Unders

Rest 2 minutes…

As many rounds and reps as possible in 4 minutes of:

9 Power Snatches (95/65)
20 Double Unders

Compare to HERE

1) Every minute on the minute for 10 minutes complete:

2 Snatches (increase loads every 2 minutes)

“In everyone’s life, at some time, our inner fire goes out.  It is then burst into flame by an encounter with another human being.  We should all be thankful for those people who rekindle the inner spirit.”~Albert Schweitzer

Wednesday 5.3.17

As many rounds and reps as possible in 16 minutes of:

3 Muscle Ups
6 Deadlifts (245/165)
9 Handstand Push Ups
12 Box Jumps (24/20)

2) 4 rounds not for time of:

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

Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance.~James 1:2-3

Tuesday 5.2.17

2 rounds of:

As many rounds and reps as possible in 5 minutes of:

3 Power Cleans (185/125)
6 Burpees
Rest 3 minutes after each round

1) Complete the following immediately following the last 3 minute rest period:

Max rope Climbs in 4 minutes

2) 3 x 15 GHD Sit Ups

“Change your thoughts and you change your world.”~Norman Vincent Peale

Monday 5.1.17

3 rounds of:

Every 5 minutes complete:

600 M Run
25 KB Swings (53/35)
Max Thrusters (75/55) in the time remaining
Rest 2 minutes between each round

Rx’d + (95/65)

1) 4 rounds not for time of:

16 Double KB Front Rack Walking Lunges (8 each)

Congratulations to Joe Mariano, Brian King, Erik Beck, Jeremy Bresch, Ray Gutierrez, Matt Gutierrez, Josh Sullivan, Heath Curtis, Matt Wood, and Zack Lovingood on their performance this weekend at River Ruckus in Asheville!!!

“Competition breeds success.”

Sunday 4.30.17

Rest Day

Saturday 4.29.17

For time:

10 Double Unders
10 Deadlifts (275/185)
20 Double Unders
8 Deadlifts (275/185)
40 Double Unders
6 Deadlifts (275/185)
60 Double Unders
4 Deadlifts (275/185)
80 Double Unders
2 Deadlifts (275/185)
100 Double Unders

Rx’d + (315/205)

Compare to HERE

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

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

“Tomorrow is fresh, with no mistakes in it. “~L.M. Montgomery

Friday 4.28.17

For time:

Run 5k (Chophouse)

Compare to HERE

“Most people run a race to see who is fastest.  I run a race to see who has the most guts.”~Steve Prefontaine

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

TOP