Sunday 11.4.18

Rest Day

Saturday 11.3.18

As many rounds and reps as possible in 10 minutes of:

10 Hang Power Snatches (95/65)
10 Box Jumps (24/20)
10 Push Ups

1) Every minute on the minute for 14 minutes:

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

“Beginning is easy; continuing is hard.”~Japanese Proverb

Friday 11.2.18

Teams of 3 complete:

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

100 Burpees
80 D-Ball Cleans
60 Toes to Bar
40 Deadlifts (225/155)

Two partners work while one partner runs 200 M.  Reps may be partitioned any way by the two working partners.  Only one partner may be working at a time to accomplish reps.

“When we strive to become better than we are, everything around us becomes better, too.”~Paulo Coelho

Thursday 11.1.18

“Tabata These”

Row (the goal is 1000/875 M)
True Push Ups
Handstand Walk
Plate Ground to Overhead (45/25)

-Rest 1 minute between stations
-Scale for handstand walk will be handstand hold against wall or toes on box handstand hold

-The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

-Post Tabata score for True Push Ups and Plate GTO to comments, as well as total meters on the row and total distance for handstand walk. 

1) Devote 12 minutes to mobility work

“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.”~Helen Keller

Wednesday 10.31.18

As many rounds and reps as possible in 12 minutes of:
3 Rope Climbs
12 Push Presses (115/80)
50 Double Unders

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Presses
10 DB One Arm Rows (10 each)
Max reps Strict/Weighted Bar Dips

“To eat is a necessity, but to eat intelligently is an art.”~La Rochefoucald

Tuesday 10.30.18

Complete the following for time:

3 rounds of: 
30 KB Swings (53/35)
30 KB Goblet Squats (53/35)
30 KB Weighted Lunge Steps (53/35)

Rx’d + (70/53)

1) Back Squat

3-3-3 (climbing)
…then tempo 2×3 @ 80% of last set of 3
(3 second negative, 3 second pause, fast up)

-Congratulations to Brian and Kristin on the birth of Nolan Holliday!

“To do a common thing uncommonly well brings success.”~Henry J. Heinz

Monday 10.29.18

Complete each of the following for time:


30 Power Clean and Jerks (135/95)

at the 6 minute mark complete:

Run 1 Mile (MHS Loop)

1) Teams of two complete the following:

50-40-30-20-10 Ab Mat Sit Ups
While partner 1 is doing 50 abmat sit ups, partner 2 is holding the plank position. When partner 1 finishes 50 reps, then partner 2 will complete 50 ab mat sit ups while partner 2 holds the plank…and so on.

-Wear your favorite WOD costume this Wednesday, October 31st!  

-There will be no CrossFit Kids class on Wednesday, October 31st
-There will be no Barbell Class on Saturday, November 3rd

“If you always give, you will always have.”~Chinese Proverb

CrossFit Resources


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