Saturday 3.17.18

Complete the following each for time of:

Starting at 0:00 minutes:

800 M Run (MMS)
30 Thrusters (75/55)

Starting at 10:00 minutes:


50-40-30-20-10 reps of:

Double Unders
Ab Mat Sit Ups

1) Every minute on the minute for 12 minutes complete:

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

“St. Patrick’s Day is an enchanted time, a day to begin transforming winter’s dreams into summer’s magic.”~Adrienne Cook

Friday 3.16.18

CrossFit Games Open 18.4

With a 9 minute running clock complete the following for time:

21 Deadlifts (225 /155)
21 Handstand Push Ups
15 Deadlifts (225/155)
15 Handstand Push Ups
9 Deadlifts (225/155)
9 Handstand Push Ups
21 Deadlifts (315/205)
Handstand Walk 50 Feet
15 Deadlifts (315/205)
Handstand Walk 50 Feet
9 Deadlifts (315/205)
Handstand Walk 50 Feet

View workout standards HERE

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

Thursday 3.15.18

Teams of 2 complete the following for time:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

Compare to HERE

“If you complain about the world moving too fast, slow down.”~Mike Dolan

Wednesday 3.14.18

As many rounds and reps as possible in 14 minutes of:

10 Deadlifts (225/155)
20 Wall Balls (20/14)
10 Toes to Bar
20 Double Unders

1) 4 rounds not for time of:

12 Evil Wheels
1 set of Banded Delt Complex (12 reps each)

“You can tell more about a person by what he says about others than you can by what others say about him.”~Leo Aikman

Tuesday 3.13.18

Complete the following for time:

50 Power Clean and Jerks (155/105)

Complete 12 Box Jumps (24/20) every 2 minutes until you complete all 50 Power Clean and Jerks.  The workout begins with 12 Box Jumps.

Rx’d + (185/125)

1) Max Rope Climbs in 4 minutes

Compare Rope Climbs to HERE

2) 3 x 8-12 reps of DB Bench Press

“I am a part of all that I have met.”~Alfred Lord Tennyson

Monday 3.12.18

21-15-9 reps for time of:

Back Squats (165/110 from rack)
KB Swings (53/35)

Rx’d + (70/53…205/155 no rack)

1) 4 rounds not for time of:

12 Double KB Front Squats (AHAP)
Max Strict Handstand Push Ups

“Years ago we discovered the exact point, the dead center of middle age.  It occurs when you are too young to take up golf and too old to rush to the net.”~Franklin Adams

Sunday 3.11.18

Rest Day

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