Saturday 3.10.18

As many rounds and reps as possible in 9 minutes of:

6 Bench Press reps
12 Russian KB Swings

Compare to HERE

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

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

“Even a clock that does not work is right twice a day.”~Polish Proverb

Friday 3.9.18

CrossFit Games Open 18.3

2 round for time of:

100 Double Unders
20 Overhead Squats (115/80)
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 DB One Arm Snatches (50/35)
100 Double Unders
12 Bar Muscle Ups

View Standard HERE

“Man tends to treat all his opinions as principles.”~Herbert Agar

Thursday 3.8.18

7 rounds of:

Every minute on the minute complete:

Minute 1-200 M Run
Minute 2-15 Wall Balls (20/14)
Minute 3-10 Toes to Bar

Rx’d + 20 Wall Balls (20/14)…15 Toes to Bar

“If you can find a path with no obstacles, it probably doesn’t lead anywhere.”~Frank A. Clark

Wednesday 3.7.18

Teams of 2 complete the following:

As many rounds and reps as possible alternating with a partner of in 9 minutes of:

1 Power Clean
3 Box Jump on and Overs (24/20)

Partner 1 must complete a full round before Partner 2 begins.

Post total rounds as a team and loads to comments.

1) 4 rounds not for time of:

8-12 Seated DB Shoulder Presses
12 DB One Arm Rows
3 Way Push Ups x 7-12 reps

“Pain can make you give up completely, or pain can make you start over again.  It’s totally up to you.”~James Jones

Tuesday 3.6.18

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

10 Chest to Bar Pull Ups
30 Double Unders
10 Deadlifts (185/125)
30 Double Unders

1) 4 rounds of:

Minute 1-25 Ab Mat Sit Ups
Minute 2-2/3 Rope Climbs
Minute 3-45 second Plank Hold

These commandments that I give you today are to be on your hearts.  Impress them on your children.  Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up.~Deuteronomy 6: 6-7

Monday 3.5.18

3 rounds for time of:

600 M Run
30 KB Swings (53/35)
20 Overhead Squats (75/55)

1) Front Squat 7-7-5-5-3 (climbing)

Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward.  It is the Lord Christ you are serving.~Colossians 3:23-24

Sunday 3.4.18

Rest Day

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource