Saturday 2.18.17

As many rounds and reps as possible in 7 minutes of:

10 Power Snatches (75/55)
3 Bar Muscle Ups

Compare to HERE

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

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

“The closer you get to your goal, the harder you begin to work.”

Friday 2.17.17

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

400 M Run
10 Push Presses (95/65)
10 KB Swings (53/35)
10 Box Jumps (24/20)

“We cannot always build the future for our youth, but we can build our youth for the future.” ~Franklin Delano Roosevelt

Thursday 2.16.17

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (135/95)
2 Power Cleans (135/95)
3 Power Cleans (135/95)
4 Power Cleans (135/95)
5 Power Cleans (135/95)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (155/105)
2 Power Cleans (155/105)
3 Power Cleans (155/105)
Rest 1 minute…

As many rounds and reps as possible alternating with a partner in 5 minutes of:

1 Power Clean (185/125)

Rx’d + (185/125…225/155…255/170)

Reps do not have to be unbroken but the reps must be completed before partner can begin.  For example, partner A performs 1 rep…partner B performs 1 rep…then partner A performs 2 reps…partner B performs 2 reps…and so forth as you rotate through rep scheme.  Begin rep scheme again after completion of round one.

Compare to HERE

1) Tabata 6 x 20 x 10

Ab Mat Sit Ups
Weighted Ab Twists
Plank Hold

“Blessed is he who expects nothing, for he shall never be disappointed.”~Jonathon Swift

Wednesday 2.15.17

6 rounds of:

Every 2 minutes complete:

10 Burpees
Max Wall Balls (20/14) in the time remaining
Rest 1 minute between each round

1) Back Squat (find a 7 rep max)

Free Play!!

“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.”~Frederick Keonig

Tuesday 2.14.17

For time:

800 M Run (MMS)
12-9-6 reps of:
Deadlifts (275/185)
Muscle Ups
800 M Run (MMS)

1) Bench Press 7-5-3-5-7

“A peacefulness follows any decision, even the wrong one.”~Rita Mae Brown

Monday 2.13.17

For time:

Run 1 Mile (MHS Loop)
25 Push Jerks (115/80)
50 KB Swings (53/35)
25 Overhead Squats (115/80)

Rx’d + (155/105…70/53)

“Humility is being coachable, regardless of how much you already know.”

Sunday 2.12.17

Rest Day

CrossFit Resources

Nutrition

CrossFit Journal: The Performance-Based Lifestyle Resource

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