Wednesday 8.9.17

Complete the following with a 14 minute continuously running clock:

800 M Run (MMS)
As many rounds and reps as possible in the time remaining of:

8 Overhead Squats (95/65)
8 Box Jumps (24/20)
8 Toes to Bar

Rx’d + (135/95)

Compare to HERE

1) Teams of 2 or 3 alternate to complete as many rounds and reps as possible in 7 minutes of:

1-2-3-4-5-6-7-8-9-10-11-12 reps of:

Rope Knees to Elbows

“If you don’t make mistakes, you’re not working on hard enough problems.  And that’s a big mistake.”~Frank Wilczek

Tuesday 8.8.17

Complete the following for time:

50 Power Clean and Jerks (155/105)

Complete 50 Double Unders every 2 minutes until you complete all 50 Power Clean and Jerks.

Rx’d + (185/125)

1) Bench Press 10-5-10-5

2) 3 rounds not for time of:

3 Way Push Ups x 7-12 reps

Do not conform to the pattern of this world, but be transformed by the renewing of your mind.  Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.~Romans 12:2

Monday 8.7.17

For time:

600 M Run
35 Front Squats (165/110)
600 M Run (reverse lap)
35 Burpee Pull Ups

1) 4 rounds not for time of:

16 Double KB Overhead Walking Lunges (53/35)
Max Strict Chin Ups

View archived footage of the 2017 CrossFit Games HERE

“It is not supposed to be easy.”

Sunday 8.6.17

Rest Day

Saturday 8.5.17

4 rounds for time of:

10 Deadlifts (245/165)
20 Wall Balls (20/14)
30 Ab Mats Sit Ups
40 Double Unders

1) Every minute on the minute for 12 minutes:

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

“If it is to be, it is up to me.”

Friday 8.4.17

Teams of 2 complete the following:

Each minute begins with each team member performing 3 Burpees then…

With a continuously running clock do 1 Power Snatch (115/80) the first minute, 2 Power Snatches the second minute, 3 Power Snatches the third minute… continuing as long as you are able to complete within the minute.

Power Snatches may be partitioned in any rep scheme as long as the total number of reps is achieved within the minute as a team.

Rx’d + (135/95)

“A man can be as great as he wants to be.  If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.”~Vince Lombardi

Thursday 8.3.17

2 rounds for time of:

800 M Run (MMS)
21 Back Squats (225/155)
5 Rope Climbs

Compare to HERE

1) 3 x 12 Double KB Front Squats (AHAP)


There will be no Olympic Weightlifting class today.

A man’s pride shall bring him low: but honor shall uphold the humble in spirit.~Proverbs 29:23

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